The Sonya Looney Show: Recent Episodes

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Bringing meditation into daily life is a different beast. Today’s moving meditation will be short, simple—and really hard, because we’re taking meditation on the move so you can apply mindfulness to everyday activities like workouts or a quiet hike. In today’s episode, I break down how to shift from an ego-focused to a task-focused mindset during physical activities. I’ll guide you through techniques to anchor your focus, using sounds from your environment or your own breath, to help maintain mindfulness. This practice isn’t just about sitting quietly; it’s about integrating mindfulness into every part of your day. Whether you’re pushing through a tough workout or enjoying nature, I’ll show you how to keep your mind present and engaged. Here's what you'll learn: • Real-World Mindfulness: Learn to extend your meditation practice beyond the cushion and into dynamic activities. • Catching the Wander: Focus on recognizing when your mind drifts and gently guide it back without judgment. • Anchors of Focus: Discover how using simple anchors like sounds or sensations can keep you grounded. • Daily Mindfulness Doses: Implement small, manageable practices of mindfulness throughout your day to enhance cognitive function and reduce stress. Other meditations: - Moving meditation to combat self-criticism- Moving meditation for your next ride

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It’s clear: mindfulness transforms athletic performance and overall well-being. But how do we use it in daily practice? Today, I’m sitting down with the incredible Dr. Sara Mitchell. We unpack the power of mindfulness in enhancing focus, managing self-talk, and steering through life’s chaos both on and off the track. Learn about the crucial roles of acceptance and mental rehearsal, and why being task-oriented can significantly impact your performance. Whether you’re pushing limits in sports or navigating daily pressures, this episode is packed with tips to help you stay present and perform at your best. Tune in to discover how to harness mindfulness for greater success and contentment in every aspect of your life. Here’s what you’ll learn:

• Maintaining present-moment awareness and breath-focused mindfulness can achieve consistent high-level performance- How to focus on task-oriented actions and using instructional self-talk rather than judgment or motivation- Why balancing the need for planning with staying present and content is key- The benefits of collaborating with a mental performance coach- Recognizing the signs of mental versus physical fatigue are crucial in preventing burnout

LINKS:

• Connect with Dr. Sara Mitchell - Learn the difference between high performance and high achievement - The Mindfulness of Cycling with Olympian Haley Smith - Mindset Mastery: Elevating Performance with Neal Palles

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Today, I’m taking you along a trail ride, not just through the physical landscapes but through the terrain of our minds. It’s about confronting and managing the self-criticism that often accompanies our high expectations, especially when we push towards big goals in high-performance settings. In this episode, I’ll share how I transform self-criticism into a tool for growth and resilience. Whether you’re riding a bike, running a trail, or pursuing any challenge, this meditation is designed to help you maintain focus and foster a positive mindset.

Key Takeaways:

• Understanding self-criticism
• Cultivating acceptance
• Strategies for boosting optimism
• How to embrace mental flexibility

LINKS - Listen to another moving meditation - Learn about the science of meditation with Dave Vago - Feel skeptical about meditation? Check out this interview with Jeff Warren

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Does success have a singular path? Lauren Costantini is a former neuroscientist turned nutrition coach, whose eclectic journey from performing arts to the pinnacle of science and athletics offers so many cool insights into achieving vibrant health.

Lauren’s shift to a plant-based diet enhanced her recovery from surgery and transformed her athletic performance, and gain practical advice on navigating the complex world of nutrition, from managing sugar intake to understanding the critical role of fiber.

In this conversation, Lauren breaks down common myths about nutrition and shares her scientific perspective on optimizing health through diet. Whether you’re looking to elevate your physical performance or just improve your overall well-being, this episode is packed with actionable tips backed by science. Tune in to hear how we explore how informed choices in diet can lead to a more vibrant and energetic life, and learn how to harness the power of nutrition to fuel your personal and athletic ambitions.

Here's what you'll learn:

• Embrace curiosity and flexibility in your career path
• Prioritize science-based nutrition and fitness advice
• Understand the nuances of carbohydrates, sugar, and fiber
• Benefits of plant-based eating
• Sleep quality of sleep quantity

LINKS:

• Learn about Lauren
• Gut health and immunity with Dr. Will Bulsiewicz
• Plant-based athletic performance with James Wilks

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I’m thrilled to be back on the airwaves after a two-month rejuvenation break! In today’s episode, I’m excited to share some personal updates including: completing my master’s in applied positive psychology, winning the downhill category at Singletrack Six, and my top-ten finish at Breck Epic. Plus, I’ll share more about my transition to part-time racing and my move toward focusing on coaching, speaking, and writing. Whether you’re chasing your own starting line or seeking a meaningful pivot in life, join me as we explore the power of authenticity and the impact of redefining success. Here's what you'll learn: - The importance of taking real breaks - Redefining success, accomplishment, and fulfillment - The power of savoring and reflecting - Challenges (and rewards) of balancing racing and parenthood - Embracing uncertainty and novelty LINKS - Turning in to Savoring - Finding Fulfillment Beyond Growth with Mario Fraioli- Mastery is a Practice, Not a Destination - The Science of Rest and Changing How We Work with Alex Pang

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As we celebrate during the Olympics, I am always struck by the power of elite athletes who are also navigating motherhood. In this Quick Study, I'm highlighting conversations with three incredible women who share their raw and honest experiences transitioning into motherhood while competing at the highest levels.

Hear from Betsi Flint, a 7x AVP Champ and Olympian; Erin Huck, a mountain biker and Olympian; and Amanda Bashem, an elite ultra runner, who each redefine strength and resilience, proving that being a world-class athlete and a mom is not just possible but profoundly empowering.

Here's what you'll learn: - Physical and emotional challenges of returning to peak performance post-pregnancy - The transformative impact of motherhood on their careers - How critical it is to be surrounded by support systems

LINKS: - Balancing Motherhood and the Podium with Erin Huck - Read Work, Parent, Thrive by Yael Shonbrun - Real Stories of Challenge, Support, and Motherhood with Ultra Runner Amanda Bashem - Motherhood and Professional Athletics with Beach Volleyball Player Betsi Flint - More episodes about parenthood, pregnancy, and sport

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As I’ve recently raced the TransRockies, the importance of mindfulness in riding, sport, and life was vividly reminded to me. Mental well-being isn’t just a component of high performance—it’s the foundation. This episode revisits our exploration into the transformative practice of moving meditation, specifically tailored for cycling.

In this moving meditation guide, I’ll take you through exercises that help connect with various parts of your body and senses while riding. This practice is designed to enhance focus and presence, integrating the power of mindfulness into the rhythm of your pedals.

Together, we’ll explore how athletic pursuits can be profoundly deepened by meditation, uncovering techniques that foster a perfect equilibrium between mind and body. Join me on the trails as we seek to find our stride, embracing the lessons only mindfulness can teach.

Key Takeaways:

• Understanding Moving Meditation: Grasp the essentials of moving meditation, its various forms, and its importance for athletes.

• Implementing the Practice: Discover actionable tips and techniques to weave moving meditation into your training, enhancing both focus and presence.

• Real-Life Insights: Draw inspiration from my personal experiences and the tangible benefits I’ve encountered from integrating mindfulness into my riding.

• Scientific Perspectives: Explore compelling research that elucidates the positive impacts of meditation on both athletic performance and mental health.

Reconnect with this rejuvenated practice, reminding us all of the serene power nestled within mindful movement.

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Today, we’re tackling a crucial topic—finding and fostering meaningful work. It’s not just about what we do, but aligning our work with our deepest values to find joy and purpose every day. I’m thrilled to be joined by Andrew Soren, a leader dedicated to enhancing well-being in the workplace.

Andrew is the Founder and CEO of Eudaimonic by Design, he's a trailblazer in creating positive workplace environments and a respected mentor in the Master of Applied Positive Psychology program at the University of Pennsylvania.

We explore how to align our daily tasks with our deepest values and find real joy and purpose every single day. We discuss the challenges of balancing intense passion with necessary boundaries to prevent burnout and how workplaces can support our well-being and growth.

Here's what you'll learn:

• While meaningful work boosts motivation, it can also risk burnout and career dissatisfaction. - Eudaimonia—a life rich in meaning—is foundational to understanding job satisfaction - Effective organizational and societal support is vital for fostering meaningful work environments - How to invite a sense of "mattering" into your work and workplaces

LINKS:

• Learn about Eudamonic by Design - Learn about finding meaning and purpose - Listen to my episode with Cory Muscara

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Plant-based nutrition can change our overall health - but how can it impact athlete performance? In today’s “Quick Study” episode, I'm excited to highlight two remarkable advocates for plant-based living—Olympic silver medalist Dotsie Bausch and vegan bodybuilding pioneer Robert Cheeke.

Dotsie shares her transformative journey from professional cycling to Olympic glory, all while embracing a plant-based diet that she credits for her increased energy, enhanced recovery, and superior performance. We’ll explore how ditching dairy helped her overcome inflammation and why she passionately advocates for dairy-free alternatives.

Robert Cheeke breaks down the myths surrounding vegan bodybuilding. He shares his personal evolution from a 120-pound runner to a robust 220-pound vegan bodybuilder, offering practical advice on gaining muscle through dedication, consistency, and a nourishing whole-food diet. Whether you’re an athlete looking for a competitive edge or someone curious about the benefits of a plant-based lifestyle, this episode is packed with motivational insights and actionable tips. Here are a few key takeaways:

• Learn how you can fuel massive muscle gains with plant-powered nutrition without compromising your health or ethical values
• Why dairy can negatively impact athletic performance and recovery
• The truth behind increased energy and performance from a plant-based diet
• Tips for building strength while eating vegan
• How you can make small changes every day to increase your energy and vitality with plant-based living

Want to learn more?

The Plant-Based Athlete with Robert Cheeke From Olympics to Advocacy with Switch4Good's Dotsie Bausch Other plant-based episodes

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Can our biggest challenges become gifts? I’m excited to reshare an incredibly enriching conversation with Shelby Stanger, author of “The Will to Wild” and the voice behind the inspiring podcast, Wild Ideas Worth Living. As I wrap up my master’s thesis and embark on new challenges, Shelby’s journey through life’s big changes, her passion for adventure, and her insights into overcoming fears resonate deeply with me—and I know they will with you too.

Shelby shares how her love for the wild has helped her navigate through pivotal life moments and health challenges. We delve into the power of facing fears, the importance of community, and why self-kindness is crucial in our journey of personal growth. Shelby’s relatable experiences and practical tools for embracing change and finding joy in new ways are not only inspiring but also a reminder of the transformative power of adventure.

Whether you’re encountering your own crossroads or simply seeking motivation to push past barriers, this conversation is a testament to the strength found in vulnerability and the endless possibilities that await when we dare to step outside our comfort zones. We explore how adventures, both big and small, can profoundly impact our lives.

KEY TAKEAWAYS:

• Pivot Points in Life: How to steer your life in a new direction through the transformative power of adventure.
• Going with the Flow: Understanding the importance of being present and adapting to changes as they come.
• The Art of Mindfulness and Meditation: How daily practices can help you overcome challenges and maintain inner peace.
• Getting Out of Your Own Way: Tips and guidance on self-awareness and maximizing your potential.

LINKS:

• Learn more about Shelby Stanger
• Listen to Wild Ideas Worth Living podcast
• Read Will to Wild
• Sign up for my weekly newsletter!
• Want more adventure? Listen to this episode about overcoming limiting beliefs with world record explorer Colin O’Brady

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Welcome to a new series called “Quick Study." Today we’re diving into how a plant-based diet can significantly boost your longevity and vitality. If you are an avid listener, you know this is one of my favorite topics. So, I was excited to reference conversations with two experts Brenda Davis and Dr. Michael Greger, as we unpack the benefits of filling your plate with plant-based proteins.

You'll learn how easy meeting your daily protein needs can be with a whole food plant-based diet—your ticket to sustainable weight loss and warding off diseases. Get ready to be inspired and learn practical tips for powering your life with plants!

KEY TAKEAWAYS:

1. Replacing just 3% of calories from animal protein with plant protein can lower mortality risk by 10% according to NIH research.
2. Meeting recommended daily protein intake through a variety of whole plant foods like legumes, nuts and seeds is important for health and well-being.
3. Small shifts towards plant-based protein sources can make a big impact on health outcomes over time.
4. A whole food plant-based diet is the most effective approach for sustainable weight loss and disease prevention.
5. When and how we eat can impact more than calories alone due to absorption, appetite and metabolism.

Want to learn more?

• Plant-Based Protein with Brenda Davis
• How Not to Diet with Michael Greger
• How Not to Age with Michael Greger
• Other plant-based episodes

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Just how high are your standards when you're striving for your goals? Are you striving for excellence or are you striving for perfection? The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset.

Thomas's expertise and extensive research on perfectionism culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can sometimes lead to failure and setbacks.

We navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty.

Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?

Here are some key takeaways:

• Understanding the three types of perfectionism: self-oriented, socially prescribed, and avoidant perfectionism
• The role of social media in perpetuating comparison and discontent
• The problem with growth mindset; it can lead to a constant need for more progress without accepting plateaus and regressions
• Why high performing athletes can feel empty without a first place medal because of the emphasis and celebration of one winner
• Practical strategies for counteracting perfectionistic tendencies, such as self-compassion and embracing our own humanity

Links * Learn more about Thomas Curran * Read The Perfection Trap by Thomas Curran * Sign up for my weekly newsletter! * Want more? Listen to this episode about the paradox of expectation and comparison

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Legendary climber Beth Rodden has accomplished so much in her incredible career - and is now also bravely shared her personal journey of growth. I sat down with Beth to hear about her experiences navigating professional climbing as a woman, the highs and challenges of achieving big goals, and how becoming a mother completely shifted her perspective.

Beth is one of the best female rock climbers of all time, the youngest woman to conquer 5.14a, and a globally recognized ambassador for the outdoor community. She's also a mother, and an author. Her new memoir, ‘A Light Through the Cracks: A Climber’s Story,’ vulnerably recounts her harrowing experience with trauma and kidnapping and her healing process.

For any athletes, parents or anyone pursuing self-discovery, I hope you'll be inspired by Beth's wisdom on finding balance, speaking your truth, and embracing vulnerability. It was so powerful to chat with Beth - I know you'll enjoy this episode as much as I enjoyed recording it.

Here are a few key takeaways:

• Navigating professional climbing as a woman and the evolution of the industry towards greater inclusivity and respect. - The importance of owning one's story, finding one's voice, and speaking out against injustice, even when it's scary - The challenges of achieving big goals and deriving a sense of self-worth solely from accomplishments - How parenthood can shift one's priorities, sense of purpose, and relationships with others and one's body in a life-changing way. - Healing from trauma and learning to embrace vulnerability and emotions through therapy, relationships, and personal reflection.

LINKS:

• Read Beth's new memoir "A Light Through The Cracks" - Listen to other episodes about motherhood and athletics - Hear from four women athletes of Tailwind Nutrition

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Ilene Schaffer is a passionate advocate for the Master of Applied Positive Psychology (MAPP) program at the University of Pennsylvania. Ilene joined me to explore the transformative journey of pursuing MAPP, its impact on individuals and communities, and the practical applications of positive psychology in everyday life.

We uncover the power of positivity, resilience, and human connection. Tune in for an enlightening conversation that will inspire you to embark on your own path towards personal and professional fulfillment.

Here's what you'll learn:

1. Positive interventions like gratitude exercises, kindness acts, and savoring can increase well-being and positive emotions.

2. It's important to reflect on feeling pride in accomplishments and celebrate small wins.

3. Both giving and receiving gratitude should be other-focused rather than self-focused to have maximum impact.

4. The concept of "satisficing" vs "maximizing" can help with decision-making and reducing regret by focusing on good enough options.

5. Overcoming intimidation and asking questions can promote greater connection, learning, and reduce loneliness.

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Did you know that belief in reliable social connections enhances our wellbeing, reduces stress, and boosts life satisfaction? That’s right, today we’re talking about a topic close to my heart: the power of perceived support. I'm thrilled to be joined by four incredible women athletes to explore how support fuels athletes' performance, motivation, and self-belief.

From rising star cyclist Ellen Campbell to the trailblazing trail runner Courtney Duwalter, each guest shares their unique journey and insights into the role of perceived support in their athletic endeavors. Learn from Jenny Vierling, co-founder of Tailwind Nutrition, and Maggie Guterl, athlete manager, about their experiences and strategies for overcoming challenges and inspiring others in the endurance sports community.

This conversation is filled with actionable insights and motivational stories that will leave you feeling empowered to tackle your own athletic goals with newfound vigor. I’m so grateful for the support of my new sponsor, Tailwind Nutrition, and the community support that comes along with it.

Here’s what you’ll learn:

• Perceived support enhances athlete performance and well-being.
• Strong social connections drive athlete success.
• Support from family, friends, and sponsors fuels athlete motivation.
• Athletes need balance outside of sports to prevent burnout.
• Believing in support boosts athletes' confidence and resilience.

LINKS:

• Learn more about Tailwind Nutrition
• Stories of challenge and support with ultra runner Amanda Basham
• My reflection about women supporting women
• Hear from cyclist Jenny Smith about championing change in sport

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Contemplating our limited time on Earth can motivate us to pursue vitality, meaning, and courage in our everyday lives. In this episode, executive coach Jodi Wellman shares insights on practical strategies for overcoming fears, finding purpose, and injecting more joy and adventure into our routines. Jodi is an executive coach, author, and the founder of Four Thousand Mondays. She is also a graduate of the Masters of Applied Positive Psychology at the University of Pennsylvania. Her latest book explores how embracing our mortality can inspire us to live more intentionally and authentically. This enlightening conversation will help us harness the transformative power of embracing mortality. Don't miss out on valuable insights that can help you unlock a more fulfilling and purposeful life. Here are a few takeaways: - How thinking about death can motivate living intentionally without regrets by focusing on a limited time horizon - How pursuing both vitality and meaning through experiences and purpose can lead to a more fulfilling life - Learn about incorporating novelty - Having courage to take risks and "play to win" - Finding balance between personal growth, self-care, and maintaining well-being

LINKS: - Read Jodi's book You Only Die Once: How to Make It to the End with No Regrets to learn more about her approach - Read my reflections on Life's Peaks and Valleys - Learn more about Jodi's work

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Play is more powerful than you may think. I had the pleasure of sitting down with the incredible Dr. Elaine O'Brien to explore the wonderful world of play in our adult lives. Elaine shared the countless ways that play can enhance our well-being, boost our performance, and fuel our personal growth.

We talked about breaking through barriers that keep us from embracing play, like judgment and busyness, and shared practical tips for infusing more playfulness into our daily routines. Plus, Elaine shared fascinating insights from her research on using movement and dance to promote well-being in older adults.

So, if you're ready to rediscover the joy of play and unlock a happier, healthier life, then you won't want to miss this conversation. You'll walk away with actionable steps to make a difference in your life. You deserve it!

Here are a few key takeaways: - Play is important for well-being, resilience, and performance- Having a playful mindset can help balance serious goals and prevent burnout- Character strengths like humor can help facilitate playfulness- How to pursue interests across different domains through play- The importance of social support from friends and role models

LINKS: - Learn more about Elaine's research and work - Movement and well-being with Dr. John Ratey - Try a moving meditation on your next ride - Read The Power of Play

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When Daniel Troia set off on a cross country bike tour across the United States, he had packed light. In fact, he traversed 7,000 miles with no money, and no food. He joined Sonya Looney to share stories of long-distance bike touring, the transformative power of human connection, and the profound lessons he's learned along the way.

Daniel details his decision to bike unsupported across the United States with no provisions, relying entirely on the kindness of strangers. He chronicled his experience in his latest film, "We Are All In This Together," which is now streaming.

Creating a documentary film about his journey helped him process the experience and find deeper meaning. Through Daniel's lens, listeners gain insights into the power of curiosity, resilience, and empathy. Prepare to be inspired to embrace life's challenges with courage and compassion.

Here are a few key takeaways:

• Long-distance bike touring can foster personal growth through new experiences that build resilience, curiosity, and a willingness to embrace discomfort. - Acts of kindness from strangers, even small gestures, can profoundly impact those in need and make a positive difference in challenging times. - Documenting and creatively processing difficult life experiences through storytelling can aid in finding meaning and acceptance. - Living with uncertainty and vulnerability can cultivate empathy, compassion, and appreciation for community. - Having even just one person who believes in you can provide motivation to persevere in the face of doubts and adversity. LINKS: - Daniel's film We Are All In This Together - Follow Daniel to watch his stories - Living with Gratitude with Adventurer Ryan van Duzer - Listen to stories about bikepacking with Jerry Kopak

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Perfectionism, self-criticism, self-hatred. As an athlete, academic, or even a parent, finding the path to self-compassion can be easily interrupted. Psychologist James Kirby helps break down the nuances of these feelings and their profound impacts on mental health and well-being. Sonya and James talk about different types of self-criticism, the importance of self-compassion in goal-setting and relationships, and practical strategies for fostering self-compassion in daily life. Plus, learn how your relationships are affected.

Here are a few key takeaways: - There are two types of self-criticism - inadequate and hostile - Self-compassion can help sustain goals by aiding recovery from setbacks - Compassion is an active process of understanding and alleviating suffering - Shame strongly impacts relationships - Recognizing and appreciating unseen acts of compassion from partners can foster gratitude and positivity in relationships

LINKS: - Learn more about James and his work - Nurturing self compassion with Dr. Diana Hill - How self-compassion is NOT letting yourself off the hook - Navigating perfectionism with Thom Curran

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How can moving our bodies and connecting with others optimize brain health across our lifespan? I sat down with Dr. John Ratey and Travis Macy to discuss how our modern lifestyles may be affecting our innate human tendencies.

From the transformative power of movement on brain health and ADHD to the importance of embracing neurodiversity and individual strengths, this episode is packed with eye-opening revelations and practical strategies for optimizing our health and happiness.

Dr. Ratey shares insights on the science behind BDNF, the profound effects of social bonds on mood, and more. Our conversation challenges assumptions surrounding addiction and provided actionable strategies for optimizing brain health through movement.

Here are a few key takeaways:

• The science behind why exercise and social interaction are vital for brain health, cognitive function, and well-being - Why spending time in nature has profound positive impacts on our hormones, physiology, and mental state - How implementing exercise programs in schools and workplaces can significantly improve learning - The power of embracing neurodiversity and finding activities that utilize our unique strengths

LINKS:

• Learn more about Dr. John Ratey
• Listen to the Travis Macy Show
• Check out an episode about longevity with coach Joe Friel
• Exercise during and after pregnancy with Dr. Catherine Cram

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Why is food so complicated for us? As a professional mountain biker, a national board-certified health and wellness coach, and my certification in plant-based nutritional studies, I know firsthand the importance of fueling our bodies with the right foods.

But as Dr. Jud Brewer shares, our relationship with food goes beyond mere sustenance—it's deeply intertwined with our emotions, habits, and mindset. Get ready to gain valuable insights and actionable strategies for mastering your mind and revolutionizing your approach to eating.

KEY TAKEAWAYS

• Neuroscience of Habits: Our brains are wired through reinforcement learning to form food habits and associate food with reward and danger for survival purposes.- True Hunger: Modern convenience and constant food exposure can lead to emotional eating in the absence of true hunger.- Hunger vs Cravings: Mindfulness techniques like noting can help differentiate physical hunger from cravings.- Health Food Relationships: Embracing concepts like uncertainty, kindness and curiosity.- Power of Plant-Based: Adopting a mostly whole foods, plant-based diet may enhance mood, gut health and overall well-being.

LINKS

• Listen to my first episode with Dr. Jud on overcoming bad habits - Why you can't think your way to change with Dr. Jud - Hear my reflection about overcoming food guilt

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Becoming a mother is a transformative experience, but for elite athletes like Amanda Basham, it also presents unique challenges when it comes to pursuing their dreams. I was honored to sit down with Amanda to hear her story of returning to competitive sports after having children and the profound lessons she's learned along the way.

Amanda is a professional trail runner and endurance coach with an inspiring path in the world of ultra running. We explore the profound changes in training, racing, and life schedules that come with becoming a mother, and Amanda shares her experiences returning to racing postpartum. From battling self-doubt to navigating the lack of support for postpartum athletes, Amanda sheds light on the often-overlooked struggles faced by mothers in athletics.

Together, we discuss strategies for managing disappointment, expectations, and the mental toughness required to persevere as both athletes and mothers. Plus, the complexities of co-parenting while pursuing elite sports, highlighting the importance of flexibility, communication, and self-care.

KEY TAKEAWAYS

1. Returning to sports after having kids is very challenging both physically and mentally.
2. There is a lack of support for postpartum athletes from sponsors, races, and in general.
3. Having a positive mindset and not giving up can help overcome mental hurdles.
4. Flexibility and communication are needed to balance parenting and competing.
5. Sharing real stories of challenge and success can inspire and support other mothers.

LINKS

• Learn more about Amanda Basham's career- Watch my documentary for free: Benched - Listen to Work, Parent, Thrive with Yael Schonbrun - Check out my solo episode, Rethinking Competition - Cultivating an adaptive mindset on competition with Kim Perkins, PhD

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Professional beach volleyball player Betsi Flint brings a unique perspective to our audience of endurance athletes and high performers. As the first volleyball player we've had on the podcast, she offers invaluable insights into the mental aspects that are so crucial to success in sports, life, and motherhood.

As a Team USA 7-time AVP champ, Betsi has earned Gold in China and Silver Medals in Canada and Australia in the Olympics. She has also nailed the delicate balance of motherhood and athletic career.

Betsi shares candidly about the financial challenges of competing professionally in volleyball, shedding light on the often-overlooked realities of life as an athlete. Plus, we learn strategies and support systems that Betsi relies on to thrive in life and work.

Here are a few key takeaways:

• Finances of Professional Sports: Athletes rely on tournament placements, sponsors, and their own funds.- Motherhood and Sports: How support from family, prioritizing recovery and sleep, and employing mental skills help to overcome challenges.- Coping with Loss: Learn how Betsi uses Journaling, working with a mental coach, and using self-talk to help with mental preparation.- Perspective on Competition: Can appreciating how others push us to higher levels provide a better perspective?- Finding Purpose and Fulfillment: Why pursuits beyond just athletic achievements like inspiring others and connecting with family is important for ongoing motivation.

LINKS:

• Check out my solo episode, Rethinking Competition - Cultivating an adaptive mindset on competition with Kim Perkins, PhD

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It's time to rewrite the narrative of self-criticism and embrace the transformative power of self-compassion. Dr. Diana Hill joins us from a writing retreat in Costa Rica to explore the challenges of self-criticism, the science behind self-compassion, and practical techniques for cultivating kindness toward oneself.

Diana Hill, PhD, is a clinical psychologist, international trainer, and sought-after speaker on Acceptance and Commitment Therapy (ACT) and compassion. She also hosts the podcast Your Life in Process, author of The Self-Compassion Daily Journal, and the upcoming book Wise Effort.

Throughout our discussion, Diana shares invaluable insights into the challenges of writing and self-criticism, drawing from her extensive expertise in psychology and personal experiences. Together, we explore the profound impact of cultural influences on self-esteem and individualism, shedding light on the societal pressures that can make practicing self-compassion a daunting task for many of us.

Here are a few key takeaways:

• Self-compassion involves acknowledging suffering within oneself and offering help/kindness, while compassion also includes offering this to others. - Cultural and societal pressures like individualism and needing to "be special" can make self-compassion difficult. - Why self-compassion improves performance and motivation by allowing one to recognize non-aligned commitments. - Learn how embodiment practices like adopting compassionate postures can aid self-compassion over cognitive techniques alone. - How to approach difficult emotions with compassion through the body.

LINKS:

• Listen to my first podcast about self-compassion with Dr. Kristin Neff - What is "fierce compassion"? Learn more from Dr. Kristin Neff - Tune into my solo episode about self-compassion- Learn more about psychological flexibility with Diana Hill

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In a world filled with endless possibilities and opportunities, setting goals is often seen as the key to success. But what exactly makes a goal effective, and how can we avoid common pitfalls in the goal-setting process? I sat down with renowned goal-setting expert Caroline Miller to learn practical strategies for achieving our toughest goals and cultivating the determination to see them through.

Caroline shares what it means to develop grit how to cultivate intrinsic motivation. We talk through the differences between learning goals and performance goals, explore the concept of 'good grit' versus 'bad grit,' and discuss practical strategies for building self-regulation and finding balance in our pursuit of challenging goals.

Tune in to learn grit impacts all of us, from young kids in the next generation, to professional athletes - there's something for everyone in this episode!

Here are some key takeaways:

• The differences between learning goals and performance goals- Types of good and bad grit- Building self-regulation and intrinsic motivation- Finding a balance between challenging goals and short-term satisfaction- Developing grit in younger generations- The importance of lived experience in applying positive psychology concepts

Links:

• Check out my ultimate guide to goal setting - Learn how Mario Fraioli coaches athletes to focus on growth over goals - Read my blog about the risk of unrealistic standards

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From her upbringing in New Zealand to her career as a multi-sport athlete, Jenny Smith has proven that you can achieve athletic excellence while balancing changes in identity.

Jenny's journey through motherhood and endurance sports hits close to home for me, and I was thrilled to reconnect after our time with the Breck Epic Women’s Cycling Summit this summer.

In this conversation, we explore Jenny's evolution from a young runner to a dominant force in cross-country mountain biking and XTERRA triathlon. She shares how she balances the demands of training and competition with the joys of motherhood.

Plus, hear about her philosophy on coaching athletes - emphasizing skill development, positive youth development, and cultivating a supportive training environment - and her experiences and thoughts on aging as an athlete.

Jenny gives us the potent reminder to invest in personal growth, authenticity, and staying true to one's roots amidst the demands of elite sports.

Here are a few key takeaways:

• The Past Informs the Present: Jenny's upbringing in New Zealand and background in running

• Navigating Career Transitions: Hear about her transition to mountain biking and racing career accomplishments

• Motherhood on Two Wheels: The impact of having a child on her training and racing

• Aim High Performance: Her philosophy and approach to coaching athletes, especially adolescents

• Changing Identity: Jenny shares her views on aging as an athlete and cultural identity

LINKS:

• Learn more about Jenny's coaching and Aim High Performance

• Check out other episodes about parenthood and athletics

• Listen to another powerful interview about balancing motherhood and the podium with Olympian Erin Huck

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At the height of the "Got Milk" campaign, Olympic silver medalist Dotsie Bausch found herself appalled at the assumption that dairy milk created successful athletes. She decided to do something about it. I sat down with the remarkable cyclist and advocate to hear her story of overcoming adversity, conquering anorexia, and finding solace and strength in cycling. While her transition to a plant-based diet was initially fueled by ethical convictions, it ultimately led her on a quest for improved health and performance. She shares her path to found Switch4Good, a nonprofit organization she founded to promote plant-based eating and challenge the dairy industry's status quo. Plus, her advocacy for the Add Soy Act and its potential to provide healthier, non-dairy options in schools. Dotsie's journey has always inspired me to challenge norms, embrace change, and live with purpose - even when you are going against the grain. I hope it brings some strength to you, too!

Here are some key takeaways:

• Dotsie's Story: From battling anorexia to Olympic glory, all through the power of cycling.

• Why Choose Plant-Based: Changing her diet for ethical reasons not only transformed Dotsie's health and performance but also ignited a powerful movement for change.

• Switch4Good: Learn about the bold campaigns and disruptive messaging that are revolutionizing the way we think about plant-based eating, sparking a wave of compassion and conscious choices.

• Inflammatory Dairy: The harsh truth about dairy's inflammatory effects and its link to widespread health issues.

• Add Soy Act: This groundbreaking legislation proposes a vital shift towards healthier, non-dairy options in schools, offering hope for the next generation's well-being.

LINKS:

• Learn more about Switch4Good

• Learn more about Dotsie's career and advocacy work

• Follow Dotsie on Instagram

• Get inspired by this interview with vegan athlete Fiona Oakes

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Competition isn't just about winning—it's about growth, resilience, and pushing beyond our limits. I sat down with former pro speedskater and organizational psychologist Kim Perkins to talk about how competition shapes our lives and how to harness the power of an adaptive mindset. Together, we explored the multifaceted nature of competition, including how it can be both a source of inspiration and a powerful challenge in our lives. With a Ph.D. in positive organizational psychology and experience as a journalist, Kim brings a unique perspective to the playing field - and our conversation.

From reframing rivalries to embracing self-compassion, you will learn powerful strategies for cultivating a more adaptive mindset around competition.

KEY TAKEAWAYS

• Differentiate: Look for ways you are different from competitors rather than focusing on similarities, to avoid unnecessary rivalry.
• Finding compassion: How to extend understanding to yourself and others, and cut people some slack rather than being overly critical.
• Enjoy the ride: Focus on the activity itself rather than outcomes or social comparison.
• Lead with curiosity: How to approach competition with curiosity rather than judgment of yourself and others.
• Set realistic expectations: Lowering perfectionistic standards can support you and others

LINKS * Check out Kim's website * Read Kim's book "Winner Take None" * Interested in rethinking competition? Listen to this solo episode * Find out what's behind the Winning Mindset with Jake Thompson

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At the remarkable age of 80, Joe Friel is a testament to the power of staying engaged in the activities that bring joy and fulfillment. He is an active endurance sports coach, author of 17 books, and a trailblazer in the realm of multisport coaching.

What does it mean to age gracefully? In this episode, Joe shares his wisdom on fitness, adaptive training methods, coaching, self-regulation, exercise and well-being. As athletes, it's so important that we create bridges between endurance sports, holistic health, and overall flourishing - which is why I found this conversation endlessly inspiring. I hope you do, too!

KEY TAKEAWAYS

• Sustaining Career Engagement: Insights on maintaining professional engagement throughout a career, including valuable lessons on longevity and passion

• Aging Athletes: Maintaining vitality through enjoyable activities, healthy eating, sufficient sleep, and sociability

• Adapting to Age: Learn how changing expectations and utilizing tools like e-bikes can support sociability and routine

• Coaching Considerations: Should amateurs seek coaching? We break down factors like the financial investment, the importance of being informed, and the transformative power of aligning expectations

LINKS

• Check out Joe's website

• Read The Triathlete's Training Bible

• Want to learn more about peak performance aging? Listen to this episode with NYT Bestselling Author Steven Kotler

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Flow—an elusive state where time seems to dissolve, and we're fully immersed in the present moment. But how do we get there? Dr. Orin Davis is self-actualization engineer and the first recipient of a doctorate in the field of positive psychology. Today, he joins us to explain the complexities of what flow really means, and how we can incorporate it in our lives - both personally and professionally.

As we explore the pathways "the optimal experience," we find not only enhanced productivity but a profound connection to our innate capabilities. From neuroscience, trust, feedback, and alignment, we tackle common myths and come to realize that flow is for everyone.

Let's commit to fostering a state of flow for optimal well-being and peak performance. Ready?

KEY TAKEAWAYS

• What is flow?: When your skills match the challenge, you're motivated from within, fully absorbed in the moment, and self-consciousness fades away

• Myths about flow: Research papers from the 1970s-1990s may have misled our approach to finding a true flow state

• Building team flow: requires trust, open communication, common goals, and regular feedback.

• Tips for how to cultivate flow: Doing things you love, aligning with your skills, and dedicating focused time

• Why feedback is so crucial: It can spotlight processes, not just results, and be delivered respectfully to foster trust

LINKS

• Check out Orin's website

• Learn more about flow states with psychologist Jonah Paquette

• Struggling to find your flow? Listen to this solo episode about the paradox of comparison

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Embarking on a plant-based lifestyle is more than a dietary choice; it's a profound commitment to personal health, environmental sustainability, and the well-being of all living beings. Today, I'm joined by Brenda Davis, pioneer in plant-based nutrition and the author of "Plant-Powered Protein" to get to the root of fueling properly with plants.

Brenda's book "Becoming Vegan" ignited a transformative journey for my husband and me. In this conversation, Brenda and I explore the nuanced realms of aging with vitality, and decoding protein quality through plant-based sources, offering not just dietary guidance but a holistic perspective on well-being.

We discuss how much protein is needed in the diet, how to achieve it with plant-based sources of protein, and how to encourage plant-based eating at all ages - yes, even with kids! Plus, Brenda shares staggering research on the health benefits of replacing animal proteins with plant proteins. The impact is far greater than we even knew!

KEY TAKEAWAYS

• Small Shifts, Big Impact: The groundbreaking NIH study about replacing animal protein with plant proteins
• Plant-Powered Staples: How to rely on legumes, tofu, tempeh, and veggie meats as top-notch plant-based protein sources
• Caloric Sufficiency: How to help the body effortlessly receive the protein it needs for optimal function
• Culinary Convenience: Making the shift to plant-based cooking using batches and staples
• Health is Freedom: Why our choices now impact how we can live later

LINKS

• Check out Brenda's new book
• Are you a plant-based athlete? Check out this episode with Brenda Davis
• Learn more about plant-based eating with kids with Alex Caspero AND Whitney English

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How can we find meaning and purpose in our lives? And what does a meaningful life really look like? Woven through personal stories and the lens of science, this episode is a reflection of my own search for meaning - and an invitation for you to do the same.

As I traverse the peaks and valleys of my own journey, racing through YakAttack, the highest mountain bike race on Earth in Nepal, and pursuing a Masters of Applied Positive Psychology, I unravel the threads of resilience, personal growth, and the transformative power of storytelling.

Here are some key takeaways:

• Exploring meaning by investing in understanding our own experiences and storytelling.
• How to find purpose through proactive exploration, reactive experiences, and social learning from others.
• Choosing your attitude and associated actions is deeply meaningful for personal agency
• Pushing limits through challenges like endurance races can facilitate feelings of transcendence and connection.
• Why having a meaningful life is not the same as a happy life.

LINKS:

Watch my TedTalk about defining meaning during YakAttack

Cultivating inner qualities for positive change with Oren Jay Sofer

"Transcend" by Scott Barry Kaufman

Victor Frankl's book "Man's Search for Meaning"

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What if the key to peak performance lies not just in physical strength but in the intentional integration of breath, mind, and authentic living? In her new book, "Awake Athlete," mindset coach Jess Gumkowski offers a recipe for mental health that seamlessly integrates activity and awareness for sustained embodied engagement.

Jess shares some incredible insights into where the intersection of mind and body becomes the gateway to sustained flow states and optimized performance. From conscious breathing practices to the art of living against the grain and "wise selfishness," our conversation navigates how to redefine your approach to endurance sports.

I feel ready to breathe deeper this season and I hope you find the same inspiration.

Here are some key takeaways:

• Meditation, breathwork, and mindfulness practices can help connect the mind and body and lead to greater calmness and performance.
• It's important to surrender to life's challenges and to open up to receiving help from others rather than trying to do everything alone.
• The ego is a tool that can be used for good when tamed, rather than letting it isolate us through comparison and lack mentality.
• Living against the grain means following your inner guidance and talents despite obstacles and what others think.
• There can be a "wise selfishness" to achievement when the goal is to serve others through sharing one's gifts and talents.

LINKS:

• Check out Jess Gumkowski's book
• Listen to her reflections on the YogiTriathlete Podcast
• Listen to my podcast with Oren Jay Sofer- Your Heart Was Made For This

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Driven by his passion to reduce suffering and improve health, Dr. Michael Greger joins us to share the science-backed lifestyle changes that can help stave off preventable diseases and disability. From cognitive decline prevention to exercise, hormones, and anti-aging strategies, this episode is a comprehensive guide to embracing a vibrant and rich future.

Dr. Greger's mission is rooted in his unwavering belief in the transformative power of a healthy lifestyle. His commitment to sharing knowledge and empowering individuals to take charge of their health shines through, making his new book 'How Not to Age' not just a study, but a roadmap to a vibrant and fulfilling life.

Here are a few key takeaways:

• Holistic Health Approach: Focusing on lifestyle changes as a powerful means to reduce suffering and improve overall well-being.
• Mindful Aging: Exploring actionable preventative measures against cognitive decline.
• Balanced Exercise: Find out the power of low-impact, aerobic workouts with structured recovery time.
• Natural Hormonal Transitions: Tips for navigating changing hormones and menopause with the support of a healthy diet - rather than relying on hormonal therapies.
• Skin Health through Nutrition: The importance of sun protection, natural alternatives for reducing wrinkles, and the nutritional benefits of nuts and dark green leafy vegetables.

LINKS

• The Science of Plant Based Nutrition with Dr. Greger
• Learn more about Dr. Greger's work and research
• How Not to Diet with Dr. Greger
• Take Charge of Your Hormones with Alison Tierney, RD
• More tips for developing mindset with self-talk and expectations with Ethan Kross

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Ready for a mindset transformation? In this episode, I sit down with Neal Palles, a Licensed Clinical Social Worker and Mental Performance Coach based in Longmont, Colorado. With a master's degree in applied sport psychology, Neal helps us better understand the intricacies of mental skills training and performance psychology - from embracing uncertainty and clarifying values to cultivating acceptance.

We delve into the delicate dance of harmonious and obsessive passion, discover the resilience-building power of imagery, and explore the art of emotional regulation. Neal guides us on a journey of self-discovery, clarifying personal values and unveiling the transformative impact of mental support. Join us for a masterclass in mindset mastery – your key to navigating life's challenges with grace and purpose.

Here are 5 takeaways from the conversation:

1. The difference between harmonious and obsessive passion, and how to balance multiple goals and values. 2. Using mental imagery to rehearse challenging scenarios and build mental resilience. 3. The importance of emotional regulation and redirecting emotions productively. 4. Clarifying personal values through examining goals, sources of anger/passion, and life themes. 5. Differentiating terms like mental performance coaching, sports psychology, and psychotherapy.

LINKS:

• Learn more about perfectionism with Thomas Curran
• Prioritize self-compassion with these tips
• Dig into Acceptance and Commitment Therapy (ACT) with Dr. Diana Hill and Dr. Z
• More tips for developing mindset with self-talk and expectations with Ethan Kross
• Learn about Performance Aging with Steven Kotler

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On the quest for contentment, I have learned so much from meditation and cultivating positivity. I had the privilege of chatting with the insightful Oren Jay Sofer about his transformative new book, "Your Heart Was Made for This."

We explored the profound practices of mindfulness, meditation, and Nonviolent Communication to nurture qualities like patience, contentment, and forgiveness. Oren shares wisdom on differentiating empathy, compassion, and kindness, highlighting how shaping our inner lives can lead to personal and social transformation.

Here are some key takeaways:

• Cultivating inner qualities: like patience, contentment, forgiveness through contemplative practices can help with challenges in life and create positive change.
• Empathy vs Compassion: How to balance our feelings with what others feel; recognizing that kindness is such a powerful warmth and connection between people.
• Contentment: Using mindfulness to focus on appreciating what we have rather than craving more.
• Forgiveness: How to free your own heart from past suffering by embracing qualities like equanimity.
• Plus, tips from Your Heart Was Made for This: Learning how positive changes in our own lives can create positive changes in the world around us.

LINKS:

• Listen to my previous episode with Oren: Say What You Mean
• Learn more about fulfillment from my conversation with Mario Fraioli

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In a world that changes every day, how do we stay flexible? I'm thrilled to have author and expert Brad Stulberg on the show to discuss his latest book "Master of Change," including concepts like rugged flexibility, order/disorder/reorder, identity, and much more.

We dive into the complexities of identity, discussing how our various roles, from parent to athlete, come together to form an integrated whole. We talk about how making changes from a place of strength versus weakness urges us to assess the bigger picture before embarking on transformative journeys.

This conversation came at a perfect time for me, and I hope it helps you, too. These practical insights will help you build resilience and master change in all aspects of life. Don't miss this opportunity to explore the art, science, and practice of achieving a more fulfilling and sustainable kind of success.

Here are our key takeaways:

• What is rugged flexibility? How we can be willing to bend and adapt when navigating change over the long term.
• Aligning expectations with reality: The importance and impact of understanding true outcomes
• Analyzing identity: Recognizing that we are made up of differentiated parts (like parent, athlete) that are integrated to form a cohesive whole.
• Making changes from a place of strength: Why it's better to assess the bigger picture before making a change
• Authenticity: Why podcasts have the potential to portray our most clear, free-formed ideas

LINKS:

• Learn more about Brad Stulberg and subscribe to The Growth Equation
• Listen to The Practice of Groundedness podcast I recorded with Brad
• Listen to a conversation on embracing change in the workplace with Kristel Bauer

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In our quest for self-improvement, it's easy to focus solely on measurable progress—faster times, more significant achievements, and tangible results. However, growth extends beyond these external markers. In this episode, running coach Mario Fraioli joined me to discuss a topic we are both deeply passionate about: doing an activity for its own sake.

As an elite athlete, writer, and coach, Mario has deep insight into how process, dedication, and commitment can bring satisfaction, regardless of the outcome. He shares the powerful shift in perspective that consistency comes from commitment and how much our mood can determine our understanding of progress. Plus, we talk about the significance of relationships and lifestyle in finding true fulfillment.

Mario's wisdom has left a lasting impact on me, and I hope it resonates with you too.

KEY TAKEAWAYS:

• The work itself can be the reward, not just external achievements or metrics.
• Growth doesn't always mean measurable progress - it can be internal too.
• Consistency comes from commitment to your values and goals.
• It's important to find fulfillment from relationships and lifestyle, not just outcomes.
• Pivoting requires honesty about what still serves your values and purpose.

LINKS:

• Learn more about Mario Fraioli and subscribe to the morning shakeout newsletter
• Washington Post Article featuring Sonya and Erin Huck, by Yael Schonbrun
• Episode with Erin Huck and Sonya about Athlete Motherhood
• How do you go about setting goals? Check out this episode about measuring progress

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I'll be taking you on a journey through my academic adventure as I pursue a Master's degree in Applied Positive Psychology. I'm excited to share the fascinating insights I've gained, the classes I've been taking, the papers I've been writing, and the transformative concepts that have left a profound impact on my life.

I discuss key components like positive interventions, flourishing, and the intriguing concept of maximizing versus sacrificing. I'll share how these ideas have the potential to shape our daily lives and bring about positive change.

And ultimately, this is a tool for my daily life, too. I share personal experiences with positive interventions and my quest for greater pride and gratitude. I offer practical insights into implementing these interventions in your own life and the incredible impact they can have on your overall well-being.

We'll also reconsider the concept of connection and why feeling like we're a burden, asking a "stupid" question, or bothering someone can lead to isolation rather than enriching society. It's a powerful perspective that can change the way we interact with others and build meaningful connections.

Together, we'll gain valuable insights and practical tips that can change the way you approach life and well-being. I'm with you on this journey of personal growth, adventure and our mission to be better every day.

KEY TAKEAWAYS:

• What is a positive intervention? - Why we should consider experiencing more positive emotions - The importance of feeling pride as a way to celebrate success - How to give and receive gratitude - How we make decisions and why we shouldn't always shoot for best - Rethinking connection: How can we focus on interaction, rather than isolation LINKS:

• Positivity by Barb Fredrickson

• Paradox of Choice by Barry Schwartz
• Generations by Jean Twenge
• Happy Together by James and Susan Pawelski

Want to hear more from Sonya? Tune into these solo episodes: - The Power of Small Wins - The Ultimate Guide to Goal Setting - Tuning in to Savoring

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“I just can’t believe how grateful I am. I just love being a mom, and I am an Olympian.”

This episode features a special conversation with Erin Huck, recorded during the Women's Cycling Summit at Breck Epic. Erin is a mountain biker who competed in the women's cross-country event at the 2020 Summer Olympics, and the 2015 Pan American Games. She’s also a mom, like me.

We explore the remarkable journey of balancing motherhood with a flourishing athletic career. Our candid discussion covers postpartum physical rehab, shifts in racing perspectives, and the art of balancing multiple roles. Plus, we share our experiences with unexpected challenges, like infertility, uncertainties and fears we grappled with in continuing our athletic careers, and the complexities of sponsorship and identity in the world of competitive sports.

So, how do athlete parents find a balance between racing and parenting? Tune in to hear about how vital systems like childcare and meal prep are for training and maintaining flexibility in the face of change. This conversation is raw, honest, and essential for anyone leaning into the spectrum of parenthood experience.

KEY TAKEAWAYS:

• The Ultimate Recovery: Learn tips for utilizing tools like rehab, fitness, and fueling after pregnancy
• Managing Expectations: How does motherhood change performance?
• Appreciating Our Bodies: Reflections on the power of motherhood and developing empathy for changes in their bodies and appearances.
• Cycling and Identity: Hear about challenges navigating the sponsorship and training in the professional cycling world as moms
• Personal Experiences: Plus, we share anecdotes from our own motherhood journeys, miscarriages, and infertility

LINKS:

• Want to hear more from inspiring athlete moms? Check out this interview with Olympian Kara Goucher
• Work, Parent, Thrive with Yael Schonbrun
• Tune into my series about being an athlete mother
• Learn tips on training the pelvic floor with Corrine Wade
• Explore exercise guidelines for pregnancy and postpartum with Catherine Cram

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What is the biggest factor in our overall health? Relationships. And despite the hustle and bustle of our own lives, careers, and hobbies, relationships are not something we can put on the back burner and expect them to flourish. Each one requires time and effort.

That’s why I was so excited to sit down with Yael Schonbrun, Ph.D., whose academic research revolves around the intersection of relationship problems and mental health conditions, in order to help individuals and couples manage work, parenting, and marriage more effectively. We are also joined by endurance athlete and podcast host Travis Macy.

We take insightful research and information from relationship psychologists and authors, and discuss each facet through our own experiences. Our conversation explores the shared challenges and joys of navigating the path of love, along with tangible strategies for building strong relationships.

So how can we be our best selves in partnership and friendship? Let's take a deep dive into the complex and ever-fascinating world of relationships and find out how we can change the dynamic to work better for everyone.

KEY TAKEAWAYS:

• Manage Expectations: Learn to appreciate the limits of what one person can provide.
• Effective Communication: Open, honest, and empathetic communication is the cornerstone of healthy relationships.
• Reaching Toward Acceptance: Find out why Yael believes "acceptance paves the way for change"
• Overcoming Overwhelm: How to identify what truly matters and do less to reduce stress in your life and relationships.
• How to Prioritize Love: Can personal growth and self-improvement strategies change the way we exist in relationships?

LINKS:

• One of my most popular episodes: The Paradox of Expectations

• There's always time to start with the basics: How to be a Better Communicator

• Ready to simplify your life? Listen to Subtracting with Leidy Klotz
• Interested in learning more from Yael? Check out this interview about her book Work, Parent, Thrive

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“Everesting” is not a race against others; it's a journey of self-discovery, pushing you to face your doubts and limitations. That’s exactly what sets 29029 apart; it's a unique challenge that involves hiking up and down mountains - Sun Valley, Jackson Hole, Whistler, and many more around the world - for 36 hours, striving to climb 29,029 vertical feet, the equivalent of Mount Everest.

Marc Hodulich, co-founder of 29029, shares how the concept emerged from measuring workouts by vertical feet gained, not distance. It's a fresh perspective that transforms personal growth and community building. Lindsay Wojciechowski, a family nurse practitioner, participated in the first “Everesting” challenge. She lets us in on her inspirational experience of overcoming doubts by focusing on one step at a time.

Tune in to find out how this unique event empowers individuals to step outside their comfort zones, celebrate small victories, and build an unwavering sense of community and confidence. Together, we explore what it takes to climb 29,029 feet in 36 hours and unlock a resilient mindset that can transform every aspect of life.

KEY TAKEAWAYS:

• Learn how 29029 aims to be inclusive by having a low barrier of entry through hiking and creating space for anyone to get out of their comfort zone.
• How celebrating small wins and progress even if the full goal isn't reached can still build confidence
• Connecting with others through shared challenging experiences can form lasting bonds
• Why staying present can help you overcome doubts and dark moments in the midst of struggle
• The power that mindset has in training; it’s as much about mental preparation as it is about physical fitness.

LINKS:

• Learn more and register for this Everest challenge
• Dive deeper into Marc & Lindsay's stories
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about Rob Lea and his Ultimate World Triathalon

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Plant-based eating brings energy and vitality to humans - but what does it do for our planet? I sat down with author Cory Davis to find out more about how our diets are connected to broader environmental issues and why the smallest choices can make the biggest impact.

Rooted in his love for animal rights, Cory’s sustainability journey led him to the intersection of natural resource management, intercultural relations, and animal activism. Cory sheds light on the power of choosing a plant-based diet. We explored how foods like tofu, lentils, and peas, with their minimal water requirements, can significantly reduce water usage and pollution.

Plus, Cory shared some radical insight into the potential of a global shift to plant-based diets and rewilding land used for animal agriculture – a move that could sequester 16 years' worth of carbon and boost our chances of meeting the Paris Agreement's climate goals.

Here are some key takeaways:

• • Plant-Powered Proteins: Opting for plant-based proteins like tofu, lentils, and peas promotes personal health and helps reduce water usage and pollution.
  • The Beef and Dairy Dilemma: Cutting back on these products can significantly reduce greenhouse gas emissions, water usage, and land usage.
  • Collective Impact: Learn about small choices we can make every day towards a more sustainable future.
  • Diet Choices and Climate Change: Cory shares some staggering statistics about how our eating habits impact the environment.
  • Sharing Sustainability: Get tips on how to encourage sustainable choices amongst family and friends.

Links:

• Watch the documentary: Forks Over Knives
• Get the book Plant-Powered Protein
• Learn more about Cory Davis and his research on plant-based protein
• Listen to Climate Change Solutions with Drawdown's Jonathan Foley
• Interested in more recipes? Check out Plant Based on a Budget
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about plant-based living with Maxime Sigouin

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How can we break free from the traditional job-centric identity? And how can we redefine ourselves beyond our professional roles? Christina Wallace is a true trailblazer in the world of career and life design. She's a Harvard senior lecturer and the author of The Portfolio Life: How to Future-Proof Your Career, Avoid Burnout, and Build a Life Bigger than Your Business Card.

In this conversation, we got into the nitty-gritty of how diversifying your skills and experiences can give you a unique edge in navigating your career. We talked about the power of saying "yes" to unexpected opportunities, drawing from Christina's own life-changing experience of jetting off to a new country with someone she had just met. The impact of that bold move? It's been nothing short of transformative for her as an entrepreneur, parent, and creative soul.

Christina shared practical steps for seeing yourself beyond your job, designing a business model for your life, and crafting a portfolio life that defies the conventional notion of "work-life balance." Let’s challenge the status quo and inspire you to create a life that transcends your business card, and turn the "F-word" (Failure) into a powerful tool for success.

Here are a few key takeaways:

• Identity Beyond Career: Learn how defining yourself outside professional roles can unlock your full potential and purpose.
• Diverse Skills Pay Off: How Christina's experience in diverse fields enriches her unique perspective, enhances career opportunities and adaptability.
• Embrace the Unexpected: Why welcoming spontaneous choices can lead to profound personal and professional growth, broadened horizons and innovation.
• Craft a Portfolio Life: Learn how to rethink work-life balance and design a dynamic, meaningful life aligned with passions and interests.
• Personal "Board of Directors": How to cultivate personal mentors for diverse life aspects to navigate your journey effectively and achieve holistic success.

LINKS:

• Learn more about Christina Wallace
• Read The Portfolio Life by Christina Wallace
• Interested in saying "yes" to adventure and leaning in to the unexpected? Check out my conversation with Shelby Stanger
• Sign up for my weekly newsletter!

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What is a flourishing community? What does it look like and how do we build it?

Last week, I started my Master's in Applied Positive Psychology from the University of Pennsylvania. And after my first intensive, I'm already in awe of the power of community building made available to us when we engage in communication, collaboration, and lifelong learning.

I was surrounded by classmates from diverse backgrounds who quickly transformed into an incredible community in just five days and I want to share some insights into the program's dynamic facilitation that made it all possible.

This program already holds a special place in my heart, in part because it's guided by the wisdom of one of the field's pioneers, Professor Marty Seligman. Witnessing him embrace lifelong learning and flexibility at the age of 80 was powerful. He sets an incredible example of finding meaning and purpose in aging and I found it invigorating - I hope the same for my future.

So, what have I learned so far? I had the pleasure of speaking with one of my brilliant classmates, Ilene Schaffer, to dig into our community toolkits. We explore essential themes such as trust, vulnerability, humility, and the profound impact of recognizing each other's unique strengths. Our conversation also touches upon positive communication, collaboration's triumph over competition, and the enduring value of lifelong learning.

Key Takeaways:

• Trust and Psychological Safety: Establishing an intimate, safe environment through communication from day one can foster vulnerability and authentic connections in the long run.
• Leadership and Humility: Discover the importance of leaders modeling humility and willingness to learn from others, even in positions of authority.
• Strength-Based Approach: How to recognize the individual capabilities of each person in order to understand how they complement one another, and you.
• Collaboration Triumphs: Understand why fostering teamwork over competition is the key to collective success and a thriving community.
• Plus, Power of Positive Introductions: Hear tips for elevating this seemingly simple process to rapidly deepen connections within a group and build a strong sense of community.

Links:

• Listen to Ilene's podcast, What's Possible
• Learn how to be a better communicator
• Interested in stories about building community? Check out this episode with author and runner Charlie Engle
• Become one of my clients! Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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In a world where challenges can either paralyze us with fear or propel us to unimaginable heights, my conversation with Charlie Engle unveils the remarkable power of embracing adversity with curiosity and the transformative power of sport.

Charlie is an ultramarathon runner, recovering addict, keynote speaker, and author of the memoir Running Man. He shares his journey from battling addiction, running across the vast expanse of the Sahara Desert, to confronting the justice system after spending time in prison.

We delve into the essential skill of seeking challenges that push us out of our comfort zones, allowing us to truly thrive and experience life's richness. Join us as Charlie shares his wisdom on living in the present moment, redefining success, and finding the humor and growth in life's imperfect journey.

Here are some key takeaways from my conversation with Charlie:

• Turning the dial: Why we shouldn't make decisions from low points, rather from a place of strength
• The power of curiosity: How this thread carried Charlie through adversity throughout his life
• Addiction and recovery: Hear how Charlie has met sobriety in every phase of his life, how he hopes to inspire others, and advice for people struggling
• The justice system: Why it's broken, and what Charlie learned during his time inside
• Staying present: The power of presence can change our lives - so why is it so hard to attain?
• Stories from the journey: Learn about Charlie's run across the Sahara Desert and his plans to journey from the Dead Sea to Everest

LINKS

• Learn more about Charlie Engle
• Read The Running Man by Charlie Engle
• Sign up for my newsletter!
• Interested in overcoming limiting beliefs? Check out this episode with world explorer Colin O'Brady

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From starting as a bike messenger to becoming a road racing champion, pro gravel/MTB privateer Starla Teddergreen faced the all too common experience of doubt - from self and others. So she did something about it. She created Distance to Empty, an award-based cycling program that empowers Colorado women to achieve their cycling goals. As we explore her transition to a new type of athlete, her story becomes a powerful lesson in resilience and the importance of prioritizing oneself within a community. After claiming the title of overall USA Crits 2019 champion, Starla made a switch to gravel and mountain bike racing in 2021. Despite facing setbacks along the way, she won her first race back in 2022, conquered Leadville, and is now gearing up for a massive 2023 season after being selected for the prestigious LifeTime Grand Prix. Starla's triumphs defy limitations and embrace uncertainty with unwavering determination. We delve into topics like breaking free from labels and comparisons, finding personal growth through adversity, and the incredible strength that arises when women support and empower each other. Here are a few key takeaways:

• Ending limiting comparisons: Why labels hold us back from reaching our goals
• Pursuing challenging goals: Why you should approach the chance to be disappointed
• Supporting women in sport: Creating opportunities for all to succeed lessens competition against each other
• Showing up for yourself: How to build confidence that can empower you in all areas of life
• Living in fear limits life: Why taking risks pushes us toward innate self-belief
• Autoimmune challenges: How Starla’s life changed after the pandemic
• 20 years of learning: Embracing lessons on what it means to be an athlete

Links:

• Learn more about Distance to Empty
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about the first Women's Cycling Summit at Breck Epic

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Breck Epic is one of my favorite races in the world. And this year a week in Breckenridge, Colorado was made even more exceptional with the kick off of the Women’s Cycling Summit. I’m excited to recap this awesome week with you!

From the thrill of setting process-based goals to the power of community at the WCS, I'll share insights gained from racing and hosting. Get ready to be inspired by the incredible speakers, like Rachel Scott and Kate Boyle, who graced the summit, and find out how we took Breck Epic from a 7% female field, to 25% this year.

Plus, I’ll share my plans for the upcoming Grand Traverse race and upcoming graduate program in applied positive psychology at the University of Pennsylvania.

LINKS:

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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What does true health mean to you? Over a decade ago, my journey towards a plant-based lifestyle was driven by a desire for vitality, not just performance. The documentary 'Forks Over Knives' opened my eyes to the profound impact of our dietary choices on longevity and overall well-being. Today, I'm stronger and more energized than ever before, and I'm passionate about sparking conversations that reveal the incredible potential of plant-based living.

I sat down with Maxime Sigouin, master health coach, dedicated philanthropist, and the visionary founder behind multiple successful plant-based fitness coaching businesses. Maxime's mission is crystal clear: empowering 10,000 vegans to achieve their best selves through the transformative power of whole food, plant-based diets.

Maxime shared his journey transitioning from bodybuilding to becoming a plant-based fitness guru and talked about busting common myths and misconceptions. But this episode is not just about optimizing health; it's about thriving in all aspects of life.

Key Takeaways from our Conversation:

• Understanding the profound impact of plant-based living on health
• Addressing and dispelling prevalent myths
• Practical tips and strategies for embracing a sustainable plant-based lifestyle
• Streamlining wellness through deep work, meal preparation, and delegation
• Entrepreneurial insights and helping others achieve their health and fitness goals
• Nurturing a healthy money mindset and cultivating a positive relationship with wealth
• Maxime's personal favorite vegan protein sources

If our discussion resonates with you, I encourage you to subscribe and leave a review on your preferred podcast platform. Share this episode with your network—friends and family who are curious about plant-based living or seeking positive changes in their health journey.

Let's unlock the potential of plant power together and pave the way for a healthier, more vibrant future!
Links

• Watch the documentary: Forks Over Knives
• Check out Maxime's Coaching Services

• Interested in more recipes? Check out Plant Based on a Budget

• Sign up for my weekly newsletter!

• Want more? Listen to this episode about the plant-based athlete with Robert Cheeke

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The pressure to be perfect is on the rise and it affects our everyday lives - from social media to parenting, work to hobbies. I sat down with Thomas Curran, professor of psychology and behavioral science at the London School of Economics, to unravel the complexities of perfectionism, providing you with knowledge and tools to strive for a healthier mindset. Thomas's expertise and extensive research culminates in his book "The Perfection Trap: Embracing the Power of Good Enough," where he guides us to reflect on the expectations we set for ourselves, the harmful comparisons we make, and how our relentless pursuit of success can often lead to failure and setbacks. We’ll navigate the world of athletics, where the pursuit of perfection is often unrivaled. From the grueling challenges of the Tour de France to my own personal racing experiences, we'll examine how striving for perfection can leave us feeling empty. Let’s tap into embracing a new definition of success and cultivate self-compassion along the way. Because isn't it beautiful to enjoy each day as you live it?

Here are some key takeaways:

• Understanding the three types of perfectionism: self-oriented, socially prescribed, and avoidant perfectionism
• The role of social media in perpetuating comparison and discontent
• The problem with growth mindset; it can lead to a constant need for more progress without accepting plateaus and regressions
• Why high performing athletes can feel empty without a first place medal because of the emphasis and celebration of one winner
• Practical strategies for counteracting perfectionistic tendencies, such as self-compassion and embracing our own humanity

Links:

• Learn more about Thomas Curran
• Read The Perfection Trap by Thomas Curran
• Sign up for my weekly newsletter!
• Want more? Listen to this episode about the paradox of expectation and comparison

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Though mental well-being is the cornerstone of high-performance, achieving the elusive harmony between mind and body can feel impossible. I recorded this moving meditation as a guide for being mindful while riding a bike; encouraging us to connect with different parts of our body and senses while riding to help us stay focused and present.

Together, we'll unleash the potential of blending athletic pursuits with the power of meditation and discover new techniques and practices that will help you achieve the perfect balance between your mind and body. Let's hit the trails together and see if we can find our stride.

Here are the key takeaways:

• What is Moving Meditation: Understand the basic concept, different forms, and why it is essential for athletes.
• Implementing Moving Meditation: Learn practical tips and techniques to incorporate moving meditation into your training routine.
• Real-Life Applications: Gain wisdom from personal anecdotes and lessons learned by an elite athlete practicing moving meditation.
• The Science Behind Moving Meditation: Delve deep into scientific research that supports the positive impact of meditation on athletic performance and mental health.

LINKS:

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Learn about the science of meditation with Dave Vago
• Feel skeptical about mediation? Check out this interview with Jeff Warren
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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For storyteller and journalist Shelby Stanger, achieving wild ideas gives her a boost of confidence and courage that lasts for decades. Her latest wild idea? Releasing her first book, Will to Wild: Adventures Great and Small to Change Your Life, and giving her first TEDx talk the same week. I sat down with Shelby to talk about hosting Wild Ideas Worth Living podcast, her experience finally putting pen to paper after years of longing to write, and how she prepared for her talk.

Shelby delves into her transformative process of navigating anger and resentment to arrive at acceptance and self-love. We also explore how she gracefully adjusted to an autoimmune condition, discovering new sources of joy along the way. Plus, learn about the beauty of giving yourself grace at the end of the finish line.

Here are a few key takeaways:

• Pivot Points in Life: How to steer your life in a new direction through the transformative power of adventure.
• Going with the Flow: Understanding the importance of being present and adapting to changes as they come.
• The Art of Mindfulness and Meditation: How daily practices can help you overcome challenges and maintain inner peace.
• Getting Out of Your Own Way: Tips and guidance on self-awareness and maximizing your potential.

Links

• Learn more about Shelby Stanger
• Listen to Wild Ideas Worth Living podcast
• Read Will to Wild
• Sign up for my weekly newsletter!
• Want more adventure? Listen to this episode about overcoming limiting beliefs with world record explorer Colin O’Brady

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Visionary physicians Dr. Alona Pulde and Dr. Matthew Lederman are the driving force behind Forks Over Knives, authors of the new book "Make Life Wonderful," and founders of WeHeal. In this rich conversation, we dive into the nine pillars of health and wellness outlined in their book and how focusing on these pillars can not only prevent but also reverse chronic diseases.

Dr. Pulde and Dr. Lederman share insights, practical advice, and the motivation to better understand our own health journey. We discussed the importance of self-connection, understanding emotions, and effective communication as foundational elements for improving overall health. So, what does it mean to truly connect with yourself and transform your health? Tune in to this enlightening episode and find out!

Here are Dr. Alona and Dr. Matthew’s key takeaways:

• The Nonviolent Communication (NVC) framework and its significance in recognizing feelings and needs
• Key pillars that directly relate to the management and prevention of chronic diseases
• The limitations of saying "I have to" and the liberation in shifting to "I choose to"
• Harnessing the power of small changes in our daily lives to achieve long-lasting results
• Unraveling the meaning of spirituality and our individual quests for deeper self-awareness and connection
• Identifying the pillars that resonate most with us and building practical strategies around them
• The paramount importance of safety in navigating our physical, emotional, and mental well-being

Links

• Learn more about private physicians and coaching at WeHeal
• Sign up for my weekly newsletter!
• Dive into non-violent communication in this past episode with Oren Jay Sofer

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Mindset training can have a profound impact on the drive and well-being of athletes - from amateur to professional. But how do we harness that type of success early on? I had the privilege of speaking with Brad Dempsey, the founder of Mindset Sports, a coaching company and community committed to cultivating a positive and winning mindset in athletes. We break down the key components of a strong mindset foundation and discover the techniques that help anyone find fulfillment, intrinsic reward, and happiness in sport.

KEY TAKEAWAYS

• Leading by example for young athletes
• The power of encouragement & the role parents can play
• Allowing kids to take responsibility for their own growth
• Plus, tools for preparing for competition and removing mental weight

LINKS

• Learn more about Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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We often see pictures of people doing things we admire and assign stories to what they are doing. We may assume that it's easy for them, they have it all "figured out," and that their lives aren't as difficult or chaotic as our own.

In today's podcast, I am trying something new. I took a moment where I was overcoming stress and frustration, and decided to record how I was processing it in the moment. It happened to be that I was also on a bike ride, and I brought you with me as I was riding a beautiful climbing trail.

You'll hear many familiar themes, but most importantly, I talked about how we all have an idea of how we want our plans to go. Oftentimes, something gets in the way and disrupts our plan and can throw us off. Since having children, I've had a crash course in learning to be flexible with my plans and the art of trusting an imperfect process.

Key Takeaways

• The challenge of shifting priorities
• The actions you take add up: small imperfect actions matter
• The importance of celebrating small wins
• Being brave means showing up imperfectly
• The importance of the big picture
• Recognizing when you're assigning perfection to others and that it's not true
• Acceptance and reaching for more
• The role of self-compassion in expectations

LINKS

• Become one of my clients! Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills

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Kristel Bauer is a former clinician turned wellness expert, speaker, and podcast host. Kristel joins us to share her powerful insights on corporate wellness, leadership, mindset, performance, personal development, and success. Together, we uncover the connection between individual priorities and overall well-being, and how the health of its employees impacts the workplace.

She’s the host of the Living Greatly Podcast and founder of a company under the same name, which she created to help companies and organizations create and enjoy vibrant company cultures. Kristel’s experience in Integrative Psychiatry and Integrative Medicine offer her a unique perspective to team building, mental well-being, helping people unlock high power habits and peak performance.

In this eye-opening episode, we delve into Kristel's path from being a Physician Assistant to a wellness expert and the big life changes that shifted her perspective. We discuss the importance of embracing a mindset shift around self-care and the challenges of balancing achievement with personal wellness.

Here are Kristel’s key takeaways:

• The problem with some self-care routines
• Self-belief vs. fear of failure
• Powerful 2-minute motivation strategies
• Biggest lessons learned since starting a podcast
• Managing opinions of others and impact on confidence
• The benefits of mentorship
• Tackling time management

Links:

• Learn more about Living Greatly
• Sign up for my weekly newsletter!
• Sonya Looney Instagram | Podcast| Website

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Kara Goucher is a long-distance runner, Olympian, author, and mother. Her journey has taught her the power of self-belief paired with the support of others. In her new book, "The Longest Race," and through her advocacy for women's rights, she encourages us all to rise above doubt and pressure to become our most authentic selves.

In part one of this incredible conversation, Kara shares her experiences in life and sport with me and my co-host Travis Macy. Kara has represented the USA at the Beijing and London Olympics and finished third at the Boston Marathon. Despite facing challenges in pregnancy and athletics, she has persevered and now advocates for women's rights in the male-dominated world of sports, and offers opportunities for men to join the conversation.

Ready to hear the next leg of Kara’s journey?

You can find part two of our conversation on the Travis Macy Show, where Kara offers insights into battling imposter syndrome, the thrill of winning a medal, and how to embrace autonomy and joy in running while holding the weight of expectations. Plus, Kara shares advice for parents navigating disordered eating and body image with young athletes.

Check out the Travis Macy Show for compelling conversations with interesting people about endurance sport, ultra mindset, exciting adventure, optimized performance, Alzheimer’s resilience, organ donation, good reading, and more.

Kara Goucher's Key Takeaways:

• Kara's New Book "The Longest Race" and what she learned from writing
• Camaraderie and competition in sport and relationships
• Pregnancy, motherhood and endurance sports
• Overcoming the pressure to be one of the guys
• Autonomy and joy in running while holding the weight of expectations
• Championing women’s rights in sports
• The interplay between self-belief and support from others
• Navigating disordered eating and body image at home

Links:

• Kara Goucher Instagram
• Buy Kara's book "The Longest Race"
• Sonya Looney Instagram | Podcast| Website
• Travis Macy Instagram | Website

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Mike McCormack's leadership and visionary ideas have turned Breck Epic into a global sensation: from its humble beginnings with 87 riders, this event has grown to be a global event with over 650 riders from 42 countries taking part in the challenge. After 11 years, this six-day, grueling mountain bike race now attracts the biggest names in mountain biking and has left its mark on the sport's history.

In this episode, I sit down with Mike Mac to talk about the arc of Breck Epic. He shares how he uses humor as a superpower to fuel his race event's success, the importance of putting people first, and how he ventured into the world of event and race production. Plus, we will uncover the founding principles that guide Breck Epic's growth, development, and its impact on the sport.

Key Takeaways
- How Mike uses humor as a superpower how it fuels his race event success
- The mountain biking microcosm and the importance of putting people first
- How Mike ventured into the world of event and race production
- From humble beginnings to a legendary race, discover the inception of Breck Epic
- The founding principles that guide Breck Epic's growth and development
- Uncovering the origins of mountain bike stage races and their evolution
- How Mike's commitment to integrity has steered Breck Epic's direction and why he didn’t sell
- Advice for starting your own race
- Striking the balance between challenging and fun in race planning
- The Women's Cycling Summit and its impact on the sport

Links
Learn more about Breck Epic
Attend the Women's Cycling SummitIn Breck
Sign up for my weekly newsletter!

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What does it mean to be wildly well? As an athlete, trainer, and women's health advocate based in Bend, Oregon, Abbi Hamlin empowers women through personal training, nutrition coaching, and fostering community for women athletes.

In this episode, we'll explore the essential components of an effective nutrition plan designed to fuel female athletes during training, races, and outdoor activities. Whether you're just beginning your fitness journey or a seasoned athlete, our conversation has tons of valuable insights for you.

Join us to demystify the world of athletic nutrition and gain practical tips for optimizing your performance through proper diet and lifestyle. Discover how to nourish your body and mind as I chat with Abbi about her mission to help every woman feel empowered in the outdoors.

Key Takeaways * How to make sure you're eating enough * Building blocks of a nutrition plan * Decoding carbohydrates and carbo-loading * Some pre-ride or pre-race meal examples * How much protein do you need * Why you need to eat some fat * Considering your rest day nutrition * Should you fast as an athlete? * How to eat while you're training * How to use caffeine to your advantage

Links:

• Learn more about Wildly Well
• Follow Abbi on Instagram
• Related Podcast: How Women Should Train, Supplement, and Recover Different from Men with Dr. Stacy Sims
• Sign up for my weekly newsletter!

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I'll let you in on a secret: communication is not just about talking and using words. It's about listening. Yes, the foundation of communication is being a good listener. As a health and wellness coach, I've received formal training in communication, plus recording over 350 hours of podcasts has been a master class in listening and communication. In today’s solo deep dive, I will share strategies and actionable practices to help you become a better listener, approach conflicts with a new mindset, and ultimately, improve your relationships through the power of mindful communication. Struggle with small talk? Stick around and I’ll share some tips to spark conversation in any setting. Throughout the episode, we'll draw upon insights from various books on parenting, relationships, and communication, such as nonviolent communication and growth mindset talk. I'll also share my own personal experiences and observations, shedding light on the practical application of these concepts. So, are you ready to supercharge your communication skills and revolutionize your relationships? Here’s a breakdown: - Managing conflict with non-violent communication - Respond with a reflection - Asking open-ended questions - Use both/and thinking for feedback and discussion - Affirmation when giving compliments - Validate emotions - Practice active constructive response - Plus, conversation starters LINKS * Become one of my clients! Health Coaching | Mental Performance Coaching * Enroll in my Moxy & Grit Mindset Academy * Check out my newsletter for productivity, mindset, and mental skills * Read more about the Harvard Study of Adult Development

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When we think about health, we don't always think about brain health. We don't always fully understand how what we're doing is affecting it. It's sort of out of sight, out of mind... But in this week's podcast, hosted by Travis Macy, we talked to Dr. Edward Park, founder of NeuroReserve about the things we can do proactively to improve brain health and potentially delay cognitive decline.

Dr. Park is the Founder and President of NeuroReserve with over 15 years of experience in the research and development (R&D) of biopharmaceuticals, medical devices, and nutritional therapeutics. He has been inspired by his experiences with his father's struggles with Parkinson’s disease and dementia for almost two decades before passing away.

Before NeuroReserve, Dr. Park led development of nutrition-enabling therapeutics for people with severe under-nourishment caused by cystic fibrosis, short bowel syndrome, pancreatic cancer, and preterm birth. At Alcresta Therapeutics, he successfully directed the end-to-end R&D, testing, regulatory approval (U.S. F.D.A. and E.U.), and launch of RELiZORB, the first-of its-kind combination-enzyme-cartridge to support absorption of critical long-chain polyunsaturated fats for the most malnourished populations. He also worked with major pharmaceutical and health care companies as an R&D advisor with Pricewaterhouse Coopers (PwC) Health Industries Advisory, charting development paths for vaccines, cancer therapeutics, clinical genomics operations, and in vitro diagnostics. Before PwC, Dr. Park worked at Altus Pharmaceuticals (later Alnara Pharmaceuticals) in its commercial and development teams, where he led evaluation of early-and clinical-stage therapeutics for rare diseases, pediatric growth failure, hyperoxaluria and kidney stones, and chronic pancreatitis. Ed started his therapeutics career as an R&D associate at Bristol Myers Squibb. Dr. Park holds a Ph.D. in chemical-biomolecular engineering from the Georgia Institute of Technology, where he was awarded a U.S. Department of Defense–National Defense Science and Engineering Graduate (NDSEG) Fellowship, sponsored by the Office of Naval Research.He also holds a M.S. and M.B.A. from the Massachusetts Institute of Technology.

Travis is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children. Today's topic also hits close to home for Travis, as his father was diagnosed with Alzheimer's disease.

Key Takeaways:

• Dr. Park's inspiration for creating NeuroReserve
• Experiencing neurodegenerative diseases in a parent
• Focusing on diet improvement
• Preventing cognitive decline with good nutrition
• The mind diet
• The six pillars of brain health
• Six pillars of lifestyle medicine
• Exploring less mainstream health ideas (fads)
• Optimizing the basics for your health

Links:

• Learn more about NeuroReserve
• Check out Travis Macy's podcast
• Related podcast: Lifestyle Medicine and Brain Health with Dr. Brian Asbill
• Related podcast: The Expectation Effect with Author David Robson
• Sign up for my weekly newsletter!

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How do your expectations affect your mind and body? In this week’s podcast, Sonya speaks with award-winning science writer David Robson about the expectation effect and how your expectations change how you physically and mentally react to various situations.

David is the author of two books, the most recent, the main subject of this podcast - The Expectation Effect: How Your Mindset Can Transform Your Life. He also authored The Intelligence Trap in 2019.

David graduated with a degree in mathematics from Cambridge University and then worked as a features editor at New Scientist. He then moved to BBC Future as a senior journalist. His work has appeared in the Guardian, the Atlantic, Men’s Health and more. He’s received awards from the Association of British Science Writers and the UK Medical Journalists’ Association (MJA) and, in 2022, won Mental Health Story of the Year at the MJA Annual Awards.

Key Takeaways:

• What is the expectation effect?
• Overcoming negative expectations
• How mindset relates to expectations
• How your relationships affect expectations and outcomes
• Setting yourself up for prime performance
• Setting realistic expectations
• Expectations and food
• The placebo effect

Links:

• Learn more about David Robson
• Pick up a copy of David's books here
• Sign up for my weekly newsletter!

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Have you thought about what your life could be like if you felt grateful every time you stepped outside? Ryan Van Duzer, a bike adventurer from Colorado, finds himself more grateful every adventure he takes. In this episode, Sonya and Ryan talk about gratitude, stepping outside your comfort zone, the bike community, inspiring others, positivity and more.

Ryan grew up in Colorado. He started as a runner and has learned to love the bike. He joined the Peace Corps and worked in Honduras for two years. At the end of his time there, instead of flying home, he opted to ride his bike back to Colorado. This sparked his love for bike adventures around the world, meeting new people and sharing those moments with others on his YouTube channel.

Some of his favorite adventures include that 4,000 mile bike ride from Honduras to Boulder, surviving the jungles of Venezuela on the TV show Out of the Wild Venezuela, the Leadville 100 ultramarathon, riding across the United States, and so many more.

He is committed to the environment and had his book, The Long Way Home, printed on 100% recycled paper, using algae-based ink.

Key Takeaways:

• Experiencing gratitude
• Ryan's time in the Peace Corps
• Stepping outside your comfort zone
• Riding his bike from Honduras back to Colorado
• Getting started - starting small and working your way up
• Finding your purpose
• Committing to creative pursuits despite the challenges
• Sharing his adventures with his community
• Finding glimmers of positivity
• Ryan's commitment to the environment
• What makes a good adventure

Links:

• Learn more about Ryan Van Duzer
• Check out Ryan's book
• Subscribe to Ryan's YouTube channel
• Sign up for my weekly newsletter!

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Travis Macy is a 2x author, world-class endurance champion across many disciplines including Adventure Racing, 100-mile trail running races like Leadville and Leadman, Snowshoe champion, ski mountaineering, and even Burro racing. He is the host of The Travis Macy Show Podcast and a sought-after speaker including being a TEDx speaker. Travis is also an endurance sports coach and a dad to 2 children.

Travis also happens to be a good friend of mine. You may have heard him on the podcasts we recorded about his book, The Ultra Mindset and more recently, A Mile at a Time. Travis and I have been brainstorming fun ways to collaborate. We both headed to the east coast to do one keynote speech each followed by a group Q&A at a Leadership Conference for some very interesting individuals!

We recorded this podcast at the Denver International Airport prior to boarding our flight (and almost missed our flight!)

Key Takeaways:

• My win at Pisgah
• When preparation isn't perfect
• Flexibility around your plan
• How to let go a little bit
• Maintaining curiosity
• Preparing my keynote on mastery and fulfillment
• Intentional imbalance
• Travis's book tour and family travel
• Thinking about what's next
• Travis's supportive personality

Links:

• Learn more about Travis Macy
• Check out Travis's new book with his dad Mark Macy
• Listen to Travis's podcast
• Sign up for my weekly newsletter!

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What does it mean to be happy? How do you define happiness? What is the difference between awe and gratitude? How do you stay a New York Knicks fans when they’ve given you decades of disappointment?

Sonya sat down with clinical psychologist, author and keynote speaker Jonah Paquette to get answers to all of these questions.

Jonah specializes in the science of well-being and emotional fitness. He is the author of four books promoting those topics including Happily Ever After, Awestruck, The Happiness Toolbox and Real Happiness.

He completed his graduate training at PGSP-Stanford PsyD Consortium in Palo Alto, California. He worked in the healthcare system at Kaiser Permanente before his newer focus on speaking and training.

He’s a native New Yorker, but currently resides in California, where he loves to hike, travel and cook.

Key Takeaways:

• The New York Knicks and the New Yorker identity
• How do you define happiness?
• How do you figure out what you need to be happy?
• Making something a daily practice
• The difference between awe and gratitude
• Finding purpose and meaning in life
• Finding your strengths
• The shift to more positive psychology
• The meaning of burnout

Links:

• Learn more about Jonah Paquette
• Check out Jonah's books here
• Listen to Jonah's podcast The Happy Hour
• Sign up for my weekly newsletter!

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Dr. Zurita Ona (Dr. Z) is a licensed clinical psychologist who founded the East Bay Behavior Therapy Center where she runs an outpatient program integrating Acceptance and Commitment Therapy (ACT) and Exposure Response Prevention (ERP). She is experienced in working with children, adolescents and adults with OCD, trauma, anxiety and emotional regulation problems. Her work is dedicated to helping clients get “unstuck” and living the life they want to live.

She is the author of several books, including her recent publication Acceptance and Commitment Skills for Perfectionism and High-Achieving Behaviors: Do Things Your Way, Be Yourself and Live a Purposeful Life.

In this week’s episode, Sonya and Dr. Z tackled topics such as achievement, perfectionism, overworking, values and much more.

Key Takeaways:

• Healthy high achievement
• Perfectionistic actions
• How we tie sense of accomplishment with sense of self
• Perfectionism and seeking control
• What to do when you are stuck
• The optimal amount of hard work
• Striving to be the best without comparison
• Perfectionism and passion
• Celebrating success
• Controlling the controllables

Links:

• Learn more about Dr. Z
• Listen to Dr. Z's podcast - Playing-it-safe
• Check out Dr. Z's latest book
• Learn more about Dr. Z's practice
• Sign up for my weekly newsletter!

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Dr. Matt Smith, DC, CES, is a sports chiropractor, strength coach, and founder of EverAthlete - an online training, recovery, and injury rehabilitation platform for adventure athletes. Matt grew up in San Jose, California and received his doctorate at Palmer West Chiropractic College, graduating valedictorian of his class. He has spent the past 15 years in the fitness and injury rehabilitation field. During that time, he has served as a trusted rehab consultant and coach to professional athletes, Olympians, high school and collegiate athletes, and weekend warriors looking to improve their health and performance.

Outside of the athletic realm, Matt has served as a primary fitness and health consultant to some of the largest companies in Silicon Valley. Matt’s diverse professional background has provided a unique vantage point for helping outdoor enthusiasts improve their performance and create longevity to their journey in sport and health. Matt spends his days working with clients 1-on-1 and working with The EverAthlete Team to build out meaningful programs on The EverAthlete Training Platform.

He currently lives in Santa Cruz, CA with his wife and spends his free time surfing, mountain biking, and running through the trails in the beautiful Santa Cruz Mountains.

Key Takeaways * Strength training is more than just for sports performance * Injury prevention * Addressing fear of bulking up * How often should you strength train? * Defining core work * The important of the breath in the core * What is Dynamic Neuromuscular Stabilization? * The evolution of EverAthlete

Links

• Learn more about EverAthlete programs and use code LOONEY for 25% off the first three months of training.
• Related podcast: Training the Pelvic Floor for Performance with Corinne Wade
• Sign up for my weekly newsletter!

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Diana Hill, PhD is a clinical psychologist, international trainer and sought-out speaker on Acceptance and Commitment Therapy (ACT) and compassion. I spoke with Diana just over a year ago on my podcast about healthy striving and psychological flexibility.

Diana is the host of the podcast Your Life in Process and co- author of ACT Daily Journal and works with organizations and individuals to develop psychological flexibility so that they can take wise action toward fulfilling and impactful lives. Integrating her over 20 years of meditation experience with yoga and psychological training, Diana blogs for Psychology Today, and guest teaches at InsightLA, Blue Spirit Costa Rica, PESI, Praxis Continuing Education, Yoga Soup and Insight Timer Meditation. n

In this episode, we talked about how to show up as working moms, the importance of balancing values and strengths, competition and collaboration, values-based eating, and strategies we’ve used in building our friendship.

Key Takeaways:

• Knowing when to do it over
• How to balance motherhood and ambition
• How I started mountain biking
• The intersection of strengths and values
• The importance of connecting to our body’s wisdom
• What is wise effort
• How to know when to grit and when to quit
• Values-based eating
• How to build a wise council
• Valuing friendship
• Why more is not always more

Links:

• Learn more about ACT
• Related podcast: Healthy Striving and Psychological Flexibility with Dr. Diana Hill
• Related podcast: The Paradox of Expectations, Pressure, Comparison, in Sport and in Life
• Related podcast: Rethinking Competition: What if it wasn’t only about beating others
• Learn more about EverAthlete programs and use code LOONEY for 25% off the first three months of training.
• Sign up for my weekly newsletter!

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Jerry Kopack started his career in the corporate world. But at the age of 31, he completely shifted his career and opened a hospice in Colorado with his mom. The perspective-changing experience led him to begin traveling the world and open himself up to new opportunities.

His biking adventures began in Africa and continued on to India, Nepal, Israel and more. He learned about the beauty of the world and of people and wrote about his journey in his new book The World Spins By.

In this week’s episode, Sonya and Jerry talk about his key lessons from working in hospice, his mindset shift that led to traveling the world, the amazing global biking community, and more.

Key Takeaways:

• Making big shifts in life
• Key lessons from working in hospice
• Contemplating death
• The value of time and shifting identity
• Being open to travel by bike around the world
• The international bike community
• What traveling on a bicycle entails in less developed countries
• How to have more flexibility, control less
• Vision of success and happiness
• Living with this mindset to always say yes

Links:

• Learn more about Jerry Kopack
• Pick up a copy of The World Spins By
• Learn more about EverAthlete programs and use code LOONEY for 25% off the first three months of training.
• Sign up for my weekly newsletter!

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Here is an excerpt from the audiobook, A Mile At a Time with Travis and Mark Macy.

Below is the synopsis from Penguin Random House: In October 2018, Mark “Mace” Macy, sixty-four years old, was diagnosed with early-onset Alzheimer’s disease. Mace had spent thirty years competing in Colorado and around the world in ultra-endurance competitions and is one of the few people who have finished all eight Eco-Challenge events. Once diagnosed, Mace feared losing endurance, strength, and independence.

Mace’s son Travis, also a professional endurance athlete, also struggled to see his father battling the disease. In 2019 they decided to participate in World’s Toughest Race—a seven-day, grueling 400-mile marathon of trekking, climbing, biking, and paddling through the jungle—for one final race together.

Weaving excerpts from Mace’s passionate personal journals alongside a first-person narrative by Travis, A Mile at a Time tells the story of this incredible journey and what both father and son learned along the way.

A powerful story about living—and thriving—with a disease that impacts nearly six million Americans. This timely, and deeply moving father-son adventure sheds light on the hard truths of this disease while giving readers hope of all that still can be achieved.

A Mile at a Time with Endurance Athletes Travis and Mark "Mace" Macy

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Travis Macy is an ultra endurance athlete and coach. He’s the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life. I spoke with Travis on my podcast in January about his racing escapades, embracing training, redefining expectations throughout his career and his experience with his dad’s Alzheimers. This week, we brought him back with his dad, Mark “Mace” Macy, a 30-year veteran of ultra endurance competitions, who has continued to thrive since his early-onset Alzheimer’s diagnosis in 2018. Together, they authored the book A Mile at a Time, which tells the story of how Travis and Mace conquered the World’s Toughest Race: Eco-Challenge Fiji and how Mace has tapped into his inner strength to deal with his disease.

Mace is a retired attorney and grandfather. He’s a well-known athlete in the endurance sports world, pioneering ultra running in the 1980s and adventure racing in the ‘90s. In 2020 he became the only person to compete in an Eco-Challenge race after having been diagnosed with Alzheimer’s.

In this episode, we talked about Mace's story, resilience with Alzheimer's, having the courage to show up in life and maintaining hope and optimism.

Key Takeaways:

• Mark "Mace" Macy's story
• Resilience after Alzheimer's diagnosis
• Adventure racing in Fiji
• Having the courage to show up in life
• What is adventure racing?
• Extra precautions competing with Alzheimer's
• Maintaining hope and optimism
• Being present
• Sharing the Alzheimer's journey to positively impact others
• What does acceptance look like?

Links:

• Learn more about A Mile at a Time
• Learn more about The World's Toughest Race - Eco-Challenge Fiji
• Related podcast: The Ultra Mindset with Endurance Athlete and Coach Travis Macy
• Sign up for my weekly newsletter!

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The word mastery is thrown around as a part of the vernacular, but have you ever paused to consider the true meaning of the word? What is mastery and what does it mean to pursue mastery?

We often hear stories of people who are on the path to mastery. But, what does being on the path to mastery actually mean? Is it something you can attain? Why should you pursue mastery?

Key Takeaways:

• What Is the definition of mastery?
• Mastery and goal-setting
• What Is deliberate practice?
• Mastery and flow states
• Mastery and well-being theory
• Mastery and self-esteem
• Mastery as a mindset

Links:

• Become one of my coaching clients: Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills
• Read my article/podcast Mental Skills for Athletes

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Have you ever focused on training your breath? No, I don’t mean cardio, I mean literally how you breathe.

This week, I sat down with Luke Way, CEO of The Breathe Way Isocapnic Respiratory Training System, and Dr. Andrew Sellars, Chief Science Officer and an anesthesiologist, to talk about the respiratory system and its importance for sport.

Luke is an endurance coach, specializing in elite level triathlon, but also working with mountain bikers and CrossFitters. After training for 20 years, he noticed that most athletes were limiting their performance because of the way they breathe, so he started to figure out how to better train the respiratory system. He partnered with his mentor, Dr. Sellars, and another close friend to invent the Isocapnic Breathe Way Better Training System, a three pillared system that consists of the hardware, the software, and the curation of knowledge.

Dr. Sellars is one of the most respected authorities on athletic respiratory performance. His expertise informs the Isocapnic Breathe Way Better Training System. In addition to his work as CSO and anesthesiologist, he has a masters in athletic coaching. He co-founded Balance Point Racing and was a previous guest on this show.

Key Takeaways:

• Is the respiratory system a limiting factor in sport?
• How we use the respiratory system in sport
• The potential for gains by training your respiratory system
• What does a good breath look like?
• Do you need to nasal breathe?
• How to know if it’s working
• How does respiratory training help at altitude?
• How does this impact VO2 max?

Links:

• Learn more about the science behind Isocapnic
• Check out the Isocapnic Starter Kit
• Related podcast: Why Training with Wattage and Heart Rate Isn't Enough with Dr. Andrew Sellars
• Related podcast: How to Heat Train for Endurance Events with Balance Point Coaching
• Sign up for my weekly newsletter!

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A week's worth of healthy and delicious plant-based food for less than $30 - that's Toni Okamoto's super power. As the founder of Plant-Based on a Budget, Toni has done the research and perfected the ways to make your budget line up with healthy eating habits.

Plant-Based on a Budget is a popular website and meal plan that provides the information you need to save money by eating vegetables. She’s the author of multiple books including the Plant-Based on a Budget cookbook and The Super Easy Vegan Slow Cooker Cookbook. Toni also co-hosts The Plant-Powered People Podcast.

In this week's episode, Sonya and Toni talk about her path to plant-based, the necessity that created plant-based on a budget, the secrets to grocery shopping and her recipe inspirations.

Key Takeaways:

• Toni's path to plant based
• The power of online community
• First steps to transitioning to plant based
• Understanding the grocery store
• How to be plant-based on a budget
• How to make plant-based meals taste good
• Time-saving tips for plant-based cooking
• Pressure cooker and slow cooker tips
• Prioritizing food waste reduction
• Recipe inspirations
• It's okay if it's not organic

Links:

• Learn more about Toni
• Check out The Plant Powered People Podcast
• Get a copy of Toni's book Plant Based on a Budget
• Related podcast: Climate Change Solutions with Dr. Jonathan Foley
• Sign up for my weekly newsletter

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How many of you have had to give up on your plastic water bottle because it was impossible to clean? Probably all of us. Carina Hamel, former nordic skier, saw this problem and used her product development expertise to design the first stainless steel bottle with a flow rate fit for cyclists, co-founding the company Bivo.

Carina moved to Norway at age 16 to attend a ski academy, where she learned about her love for new cultures, languages and experiences. Through this experience and a job in product development for Keen Footwear, she realized she wanted to work internationally and began footwear development consulting, setting up new manufacturing partners and facilities globally. She started Bivo, a carbon neutral company, to be the solution to the cycling water bottle problem.

She loves to play with her kids, ski, bike, and run.

This week, Sonya and Carina spoke about her path to entrepreneurship, her work ethic, becoming a mom and her vision for her company.

Key Takeaways:

• The courage to go after your dreams
• Where work ethic comes from
• Retirement from professional sports
• Courage to start her own business
• Her biggest surprise when she became a mom
• Choosing priorities
• Running a business with your partner
• Health benefits of using stainless steel bottle
• Choosing to make environmental decisions

Links:

• Learn more about Bivo
• Related podcast: Refuting the Motherhood Penalty with &Mother's Molly Dickens
• Sign up for my weekly newsletter

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Concussions can happen in sport, but how do you know if you have one and what happens when you do? This week, Sonya sat down with Adam Luu, an orthopedic, concussion and vestibular physiotherapist to talk about what you need to know about concussions.

Adam has a Masters of Science degree in Physical Therapy from McMaster University, followed by a fellowship with the Canadian Academy of Manipulative Physical Therapy. He is a certified concussion therapist - certified in several concussion management protocols like ITPT and Shift. His training in ITPT means he can administer and interpret the ImPACT test, which is a neurocognitive assessment tool that is the standardized assessment tool of North America’s top professional sports leagues. The Shift concussion management system is the Canadian-founded concussion management strategy.

Adam also has a certification in vestibular therapy, instrument-assisted soft tissue release, nervous system assessment and treatment and bracing/proprioceptive taping.

He is also Sonya’s physiotherapist!

Key Takeaways:

• What is a concussion?
• How do you know if you have one of the 22 symptoms?
• SCAT tool
• Severity of concussions
• The systems that play a role in concussions
• Why are concussions dangerous?
• What is post concussion syndrome?
• Concussion rehab protocol
• What to do about kids and concussions
• Risk aversion with sports
• Concussions in older populations
• Dietary considerations with concussions

Links:

• Learn more about Adam Luu and email him here
• Learn more about his clinic Union Health and Performance
• Related podcast: Myths about Concussions with Dr. Steven Broglio, PhD
• Sign up for my weekly newsletter!

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Many people use reasons like, "I'm too old to start" or "I won't be able to learn it" or "I'm too old, I’ll get hurt" to avoid trying something new. But Steven Kotler says it's especially important to continue using mental and physical abilities as we age. Many people think aging is a long, slow rot, but research shows that our physical and mental skills do not have to decline over time. Our mindset towards aging is a key player in peak performance aging.

Steven is a New York Times bestselling author, an award-winning journalist, and the Executive Director of the Flow Research Collective. He is one of the world’s leading experts on human performance.

He is the author of eleven bestsellers (out of fourteen books), including The Art of Impossible, The Future is Faster Than You Think, Stealing Fire, The Rise of Superman, Bold and Abundance, and he has a new book, Gnar Country, coming out at the end of this month. His work has been nominated for two Pulitzer Prizes, translated into over 50 languages, and has appeared in over 100 publications, including the New York Times Magazine, Wired, Atlantic Monthly, Wall Street Journal, TIME, and the Harvard Business Review.

He is also the co-founder of The Buddy Sue Hospice Home for Old Dogs, a canine elder care facility, and Rancho de Chihuahua, a dog rescue and sanctuary, with his wife, author Joy Nicholson.

Key Takeaways

• What does it mean to grow older?
• Debunking the long, slow rot theory of aging
• Why mindset towards aging matters
• Being patient while learning incrementally
• Dynamic, deliberate play
• How does flow take care of learning?
• Understanding the optimal amount of fear
• Elements of performance that improve with aging
• Further defining mastery using flow

Links

• Learn more about Steven Kotler
• Learn more about the Flow Research Collective
• Sign up for my weekly newsletter!

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Have you ever achieved a goal and felt empty? Therein lies the paradox. We need to have expectations, but how do you set realistic and appropriate expectations that provide enough stimulus for motivation and performance, but also enough space for happiness and life satisfaction?

In this week's podcast, Sonya deep dives into:

• The trajectory of expectations
• Expectations of ourselves
• Expectations FROM others
• Expectations OF others
• The pressure created from expectations
• The difference between goals and expectations
• What to do about it

Links

• Become one of my coaching clients: Health Coaching | Mental Performance Coaching
• Enroll in my Moxy & Grit Mindset Academy
• Check out my newsletter for productivity, mindset, and mental skills
• Read my article/podcast Mental Skills for Athletes

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Travis Macy is a professional endurance athlete, having finished over 130 ultra endurance events in 17 countries. He’s an author, coach and speaker. He is the author of The Ultra Mindset: An Endurance Champion’s 8 Core Principles for Success in Business, Sports, and Life, and has a new book coming out in March called A Mile at a Time.

Travis’s racing resume includes mountain bike races, road runs, adventure racing, snowshoeing, skiing, kayaking and more.

His writing has been published across several publications including UltraRunning Magazine, Backpacker Magazine and Trail Runner Magazine.

In addition to being a sponsored athlete and writer, he is also a coach and founded a successful education consulting firm, Macy College Consulting, with his wife, and works with businesses, executives, and adult endurance athletes.

This week, Sonya and Travis tackle his racing escapades, embracing training, his experience with his dad’s Alzheimers, and redefining expectations throughout your career.

Key Takeaways:

• Travis's favorite racing stories
• Embracing ups and downs
• Mental training - and embracing every aspect of training
• Managing his dad's Alzheimers
• How to define success and what is good enough
• Who you are as a competitor if you're not standing on podiums
• Intrinsic vs. extrinsic motivation
• Addressing the negative stories you tell yourself
• Looking at The Ultra Mindset seven years later
• Taking on and excelling at new sports

Links

• Learn more about Travis
• Check out Sonya's appearance on Travis's podcast here

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Yael Schonbrun is an assistant professor at Brown University, a clinical psychologist and an author about parenting, work and relationships. She draws on scientific research, clinical experience and real life experiences with her three kids. Her new book, Work, Parent, Thrive, shares practical strategies from clinical psychology and social science to better manage the conflict and enhance enrichment in work, parenting, and the balance of these roles.

Yael is also the co-host of the podcast Psychologists Off the Clock. She has a B.A. from Washington University in St. Louis, a Ph.D. in clinical psychology from the University of Colorado, Boulder, and completed her postgraduate training at Brown University.

In this week's episode, Sonya and Yael discuss Acceptance and Commitment Therapy, how to develop a work-family enrichment mindset, how to create space for emotions and have realistic expectations, plus much more.

Key Takeaways:

• 6 core processes of ACT
• Batting overwhelm using flexibility
• Role shifting
• Developing a work family enrichment mindset
• Creating space for emotions
• How to have realistic expectations
• How to define what it means to be a good parent
• Dual working parenthood and how to support your relationship
• Communication strategies for couples

Links:

• Learn more about Yael
• Related podcast: My Return to Racing, 4WD Mode, and Traveling with Two Kids
• Related podcast: Subtracting with Professor Leidy Klotz

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What is positive psychology and more importantly, how can it be applied to work and life? In this week's episode, Sonya sat down with Jordyn Feingold, an MD, Master's in Applied Positive Psychology, and psychiatry resident at the Icahn School of Medicine at Mount Sinai in New York City. They talked about positive psychology and how she's applying it to medicine, her REVAMP framework, the importance of positive relationships, and more. REVAMP is defined as a 6-pillar framework consisting of Relationships, Engagement, Vitality, Accomplishment, Meaning, and Positive emotions.

Jordyn developed and teaches an elective course called Positive Medicine at Mount Sinai and co-founded a trainee well-being curriculum called PEERS: Practice Enhancement, Engagement, Resilience, and Support. She also co-founded Positive Psychology for Physicians and an online well-being course for clinicians. She co-authored the book “Choose Growth: A Workbook for Transcending Trauma, Fear and Self-Doubt” with Scott Barry Kaufman (you can listen to the recent podcast with Jordyn and Scott here). She graduated from the University of Pennsylvania with her BA and Master of Applied Positive Psychology. Her goal is to shift the focus of medicine from treatment to well-being.

Key Takeaways:

• What is positive psychology
• How positive psych and medicine can be related
• REVAMP framework - a six-ingredient framework consisting of relationships, engagement, vitality, accomplishment, meaning, and positive emotions
• Importance of positive relationships
• Focusing on what I’m doing vs how I’m doing
• Reciprocity ring
• Where to start when you're starting from a place of burnout

Links:

• Learn more about Jordyn
• Listen to my recent podcast with Jordyn and Scott Barry Kaufman
• Sign up for my weekly newsletter!

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“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.”

James Clear is an expert in behavior change. He is the author of the #1 New York Times Bestseller Atomic Habits, it's sold more than 1 million copies! I first discovered James Clear many years ago when he started publishing articles on his website and sending out a fantastic newsletter that now has over 1 million subscribers. The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action.

Many people attribute failing to break bad habits or failure to stick to new habits to a lack of willpower. They think the problem is them. But James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.” We talk about how to create an environment that makes it easy to make habits stick. We talked about the 2-minute rule (I've talked about this before as well- the importance of just setting the goal to show up). We also discussed the difference between motion and action (learning about doing something versus actually doing something).

And quite possibly the most powerful idea with habit change is the idea of identity-based habits and how to measure them. James Clear says, "Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat."

I'm so thankful for James Clear's work. I've used his research in my speeches, articles, and books because no one can create clarity as he can. This episode is a gamechanger, and so is his book, Atomic Habits.

Topics Discussed in the Podcast * Four laws of behavior change * Identity-based habits * The compound effect of habits * The 2-minute rule * Decisive moments * Don't miss your habit twice * How to break bad habits * How to create an environment so you don't need willpower * Extrinsic vs. intrinsic motivation * The difference between motion and action * Social media practices

Links * Get James Clear's book : Atomic Habits * Visit JamesClear.com * Get 15% off your first Previnex order using code sonya15

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David Block is the Founder & CEO of Previnex, a nutritional supplement company that is committed to using science, clinically-tested ingredients and going above and beyond the testing and production standards required in the industry.

Previously, David was a hedge fund manager focused on the health and wellness industry. He specialized in nutritional supplements, reading clinical studies, touring manufacturing facilities, meeting with various companies, and immersing himself in the supplement and wellness industry on all levels. This wealth of knowledge drove him to change the industry and start Previnex.

In this week’s podcast, Sonya spoke with David about his path to the supplement industry, how to select the right supplements and his vision for Previnex.

Key Takeaways * Where do you draw your identity from * Remaining flexible as you carve your path * What it means to live a value-based life * How to know a quality supplement * Do we even need supplements? * Why do vitamins have high percentages? * Get Health, Give Health - providing nutrition and hope to children around the world

Links * Learn more about Previnex * Get 15% off your first Previnex order using code sonya15 * Sign up for my weekly newsletter!

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We met Sun Sachs, a long-time endurance athlete and software developer, CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience, and co-creator of thebeet.com, on a recent podcast about training your brain for performance. He is passionate about animal welfare, the environment and human health. He is a plant-based culinary chef graduate and continues to advise for The Beet.

In this week’s podcast, Sonya talked with Sun about his switch to a plant-based diet, his renewed energy, and commitment to hard work.

Key Takeaways:

• Transitioning to a plant-based diet
• Energy and performance boost with the diet shift
• Setting expectations when returning to endurance sports
• Creating thebeet.com
• Becoming a trained chef
• How plant-based eating provides the needed energy stores
• Waking up refreshed after lifestyle change
• Don't be intimidated by hard work

Links:

• Check out thebeet.com
• Learn more about Rewire Fitness app
• Related Podcast: How to Train your Brain for Performance with Rewire App's Sun Sachs
• Related Podcast: The Science of Plant-Based Nutrition with Dr. Michael Greger
• Related Podcast: How Not to Diet with Dr. Michael Greger

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Meghan J. Ward is an outdoor, travel and adventure writer, and a Fellow of the Royal Canadian Geographical Society. Meghan has written several books, as well as produced content for films, anthologies, blogs and some of North America’s top outdoor, fitness and adventure publications. As a consultant, she coaches writers and photographers to help bring their projects to life and ensure their work is seen by a wider audience. She lives in Banff, Alberta, with her husband, Paul Zizka, and their two daughters.

In her most recent book, Lights to Guide Me Home, Meghan takes us on a trip around the world while chronicling her transitions through some of life’s major milestones. From Costa Rica to Nepal, Rapa Nui to Malta, Meghan explores what it means to carve out her own identity amidst family expectations, her responsibilities as a parent to young children, and her marriage to an ambitious travel and landscape photographer. Whom will she discover beneath these entanglements?

Key Takeaways:

• The decision to have kids as an adventurer
• How Nepal is life-changing
• Planning time with your partner
• International travel with small children
• Defining courage
• Expectations as boundaries
• Keeping hope high, expectations low

Links:

1. Learn more about Meghan
2. Check out AG1 using this link
3. Sign up for my weekly newsletter!

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This week, Sonya and Hannah sat down to answer your questions.

Sonya Looney is a professional mountain biker, Word Champion, 4x National Champion and has taken on and won the hardest endurance stage races and 100 milers around the world. She has her Master's of Science in Electrical Engineering, has completed pre-med coursework, and is a Certified Health Coach from Vanderbilt University's Department of Integrative Medicine. She also is a mental performance coach.

Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion, and 4x National Champion.

Key Takeaways:

• Motivating others and yourself
• Using curiosity
• Picking challenges
• What is your why?
• Setting realistic goals
• Training for climbs
• Power is just a metric
• Life lessons from professional mountain biking
• Gaining confidence to ride or run in the backcountry
• How privateering differs from a team

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Taking time to savor broadens how you view yourself and the world. Interestingly enough, savoring can have internal or external circumstances. I'll tell you about different ways you can add savoring into your day that is as simple as a quick shift in your focus.

Key Takeaways:

• 3 ways to savor
• Actionable ways to savor
• Savor discomfort

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Brent Yates, author of The Gravity of Up, is an entrepreneur, philanthropist and speaker. Over 10 years ago, Brent was falling apart. Everything he knew about his life was changing. But a group of people came into his life that changed his trajectory. He worked hard to reject negative mindsets and move towards happiness. 

In this week’s episode, Brent shares his story, from childhood to his later years, and how he went from a bully to humble and kind.

Key Takeaways

• Everyone has a story
• Untangling a complex past
• Overcoming being a bully
• Pain motivated transformation
• Humble and kind
• How to bring people up around you
• How he views his senior years

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In this week’s podcast, Sonya sits down with the authors of Choose Growth, a workbook designed to guide readers through their commitment to growth and self-actualization. The book was created by psychologist and host of The Psychology Podcast Scott Barry Kaufman and positive medicine physician and researcher Jordyn Feingold. The workbook includes exercises grounded in positive psychology and the core principles of humanistic psychology.

Scott is a cognitive scientist and humanistic psychologist. He is a professor at Columbia University and the founder and director of the Center for Human Potential. Scott has authored a number of books, including Transcend: The New Science of Self-Actualization. He received his B.S. in psychology and human computer interaction from Carnegie Mellon, an M. Phil in experimental psychology from the University of Cambridge, and a Ph.D. in cognitive psychology from Yale University.

Jordyn is a psychiatry resident at the Icahn School of Medicine at Mount Sinai and graduated from the University of Pennsylvania with her BA and Master of Applied Positive Psychology. She is involved in research, curriculum development and advocacy work around clinician well-being. Her goal is to shift the focus of medicine from treatment to well-being.

In this week’s episode, Sonya sat down with Scott and Jordan to talk about what it means to choose growth, motivations, high quality connections and more.

Key Takeaways:

• What it means to choose growth
• The importance of nurturing ourselves
• The sailboat metaphor
• Defining your own sailboat
• Being open to choosing growth
• What is deficiency motivation?
• High quality connections
• The value of small talk
• Healthy self-esteem
• Finding out your strengths

Get a copy of Choose Growth

Learn more about the sailboat metaphor

Sign up for my weekly newsletter!

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Bret Biggart is the Chief Executive Officer of Freedom Solar LLC and oversees almost 1,000 employees. He is most proud of the culture at Freedom Solar, which has been named one of the Best Places to Work in Austin for two years running.

Bret previously served as Director of Business Development for the Austin-based asset management firm WaterStreet Investment Consultants with a concentration in alternative investments and, prior to that, acted as Vice President of Business Development at Saracen Energy Advisors. Before Saracen, his investment background consisted of over four years with two private equity firms.

Bret received an MBA from the Jones School of Business at Rice University and graduated with a BA from the University of Texas at Austin. He is also a member of Young Presidents Organization (YPO).

In this week’s episode, Sonya and Bret talk about navigating expectations, his journey to sobriety, going after big things and becoming CEO of Freedom Solar.

Key Takeaways * Navigating expectations and gratitude * Moving at the speed of pain * Bret's journey to sobriety * Tapping into vulnerability * Going after big things * Becoming a CEO in the solar industry * Focusing on customer service

Learn more about Freedom Solar

Check out AG1 using this link

Sign up for my weekly newsletter!

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Competition, defining success, and self-esteem are closely linked. At first glance, competition pits us against each other because there can be only one winner, or at work, only one or a few people get a promotion or recognition. Also, the internet exacerbates competition with follower counts, likes, podcast charts, algorithms that celebrate winners. As a professional athlete, I've experienced the elation and celebration of winning a race, and also seen the difference if I finished second or even nowhere near the podium. The problem with linking a "successful" competition solely to the outcome is that it's potentially damaging to connection with others and to one's self-esteem.

So, how do we show up for a competition with awareness, get the best out of ourselves without our self-esteem taking a hit, and build connection instead of division?

• The Problem with Competition

• Competition, Self-Esteem, and Self-Worth

• Competition is about mastery

• A healthy view of competition 

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Sun Sachs, a long-time endurance athlete and software developer, is the CEO and Co-founder of Rewire Fitness, a mental fitness platform for athletes to avoid burnout by providing tools that improve mindset, readiness and resilience. He is passionate about animal welfare, the environment and human health. Sun co-created the plant-based media brand - www.thebeet.com - which merged with Forks Over Knives. He is a plant-based culinary chef graduate and continues to advise for The Beet.

In this week’s podcast, Sonya chats with Sun about brain endurance training, performance and his app, Rewire Fitness. Rewire provides neuro-training, mental readiness assessments, and mindset recovery.

Key Takeaways

• What is brain endurance training?
• Tracking cognitive fatigue
• Cognitive fatigue and physical fatigue
• How to adapt your perception of effort
• What mental recovery looks like
• The power of priming
• Breath work for performance

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Hannah Otto, professional mountain biker and gravel racer for co-title sponsors Pivot Cycles and DT Swiss, started racing at nine years old. Just over a decade later, she received her professional license in triathlon and mountain biking. 

She was a two-time high school state champion on the mountain bike and finished her college career as a 5x National Champion at Lindenwood University. She has a degree in Athletic Training (healthcare) and Exercise Scientist, is a USA Cycling Coach and a Board Certified Athletic Trainer. Hannah was a 2020 Olympic Long Team Member and the 2022 Leadville Champion. 

In this week’s episode, Hannah and Sonya talked about managing expectations, prioritization, good coaching and advocating for yourself. 

Key Takeaways

• Should you be vulnerable?
• When doing your best is coming up short
• How to manage expectations
• How Hannah prioritizes her time
• The importance of a good coach
• Transitions sponsorships/starting her own team
• Learning to advocate for yourself
• Importance of riding easy

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Jeff Patterson, M.A., P.C.C. is a success and leadership coach who works with innovators committed to changing the world. Jeff helps his clients elevate their vision of what’s possible, increase their impact and eliminate limiting patterns that keep people playing small.

His recent book, The Big Thing Effect: How to Transform Your Life Forever, shows you how to go beyond what you think is possible, and leave your true and lasting legacy.

Jeff is a certified professional coach and holds a Masters of Spiritual Psychology from the University of Santa Monica. Jeff lives in the Aspen Valley of Colorado with his wife, Lindsay, and their daughters Emory and Brooklyn. When he’s not fly-fishing in his backyard, you can find him inspiring audiences around the world.

In this week’s episode, Sonya and Jeff discuss goals, commitment, distractions, the idea of incompletes, and much more.

Key Takeaways:

• The importance of goal clarity
• Believing that you can reach your goal
• How you know if it’s a big thing
• Differentiating between a big goal and a big thing
• Creating commitment internally and externally
• What is spiritual psychology?
• How to know when to quit something
• The danger of small distractions
• Managing your incompletes
• Talking to your kids about the big thing

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Dr. Taylor Sittler is the Head of Research at Levels Health, a company dedicated to helping people optimize their metabolic health. Levels provides real-time feedback on how diet and lifestyle choices impact metabolic health through biosensors like continuous glucose monitors. Dr. Sittler is a physician and entrepreneur, previously co-founding Color Health. He completed his residency in clinical pathology at UCSF and started a genetics research group with David Patterson in the computer science department at UC Berkeley.

Dr. Sittler received a Howard Hughes Medical training grant and scholarship during medical school at the University of Massachusetts and UCSD and has published papers on pathogen detection and characterization, genetic sequence analysis and algorithms, and several other topics related to systems biology.

In this week's podcast, Dr. Sittler and Sonya talk about defining metabolic health, what you need to consider to be metabolic resilient, and topics like blood glucose, sleep, chronic, and more.

Key Takeaways:

• Defining metabolic health
• What food is the worst for glucose spikes
• How sleep impacts your metabolism
• Tips to blunt glucose
• What type of exercise is best for metabolic health
• Chronic stress’ role in metabolic health

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I've been reading a lot of children's books and have been enjoying them. Some of the sentences jump right off the page. There are so many things we forget as we grow up, get set in our ways, and forget about the curiosity and openness of being a child.

In this week's podcast, I take a look at the life lessons from Dr. Seuss.

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It's hard to make changes. Growth is hard. Stress is uncomfortable. However, there are ways to be more resilient when adversity rears its head or when your resolve is being tested. The first step is asking what do you notice when challenges or stress arise? You might first notice how you feel physically followed by the onslaught of thoughts and feelings that occur in response to adversity. What is an effective way to decrease stress, improve decision-making, and more effectively work toward our goals? It turns out it's all about changing our perspective: widening the aperture with big-picture thinking.

Big picture thinking, psychological distancing, and self-talk are some ways to deal with stress, pursue goals, and manage challenges.

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Steve Magness is an expert on performance and the author of the new book - Do Hard Things: Why We Get Resilience Wrong and The Surprising Science of Real Toughness. He’s also the coauthor of the book Peak Performance.

His writing has appeared in Outside, Runner’s World, Forbes, Sports Illustrated, Men’s Health, and several other publications. His expertise on elite sport and performance has also appeared in The New York Times, Business Insider, ESPN The Magazine and more.

Steve has served as an executive coach and served as a consultant on mental skills development for professional sports teams.

He has an undergraduate degree from the University of Houston and a graduate degree from George Mason University. He also ran a 4:01 mile in high school, the 6th fastest high school mile in US history at the time.

In this week’s podcast, Sonya and Steve talk toughness, persistence, self talk and more.

Key Takeaways:

• Real toughness
• Persistence
• Self talk
• Tuning into the pain
• Leadership styles
• Clutch state vs. flow state
• Toughness to Rest
• Expectation
• Vulnerability

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Alex Soojung-Kim Pang, author and speaker, is the global programs and research manager for 4 Day Week Global, a non-profit focused on advancing the 4-day work week. He speaks around the world about the 4-day week and the future of work, and talks about how deliberate rest makes creative careers more productive and sustainable.

Alex is the author of four books including Shorter: Work Better, Smarter, and Less - Here’s How, and Rest: Why You Get More Done When You Work Less.

He received his B.A. and Ph.D. in history of science from the University of Pennsylvania. He also studied corporate planning at the Wharton School. He taught history of science at Williams College, UC Berkeley and UC Davis and also worked for several years as the managing editor of Encyclopedia Britannica. He launched his company Strategy and Rest after working as a senior consultant at Institute for the Future and Strategic Business Insights in Silicon Valley.

In this week’s podcast, Alex and Sonya talk about the benefits of rest, the future of work, and more.

Key Takeaways:

• Why we overwork and don’t rest
• What is deliberate rest?
• Default mode network and mind wandering
• The power of naps
• Intellect and athletics
• The 4 ways to rest
• Power of routine for creativity
• How many hours should we work?

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Stephen Seiler, Professor in Sport Science at the University of Adger, is internationally known for his research publications and lectures about organization of endurance training and intensity distribution. His work has influenced international research around training intensity distribution and the “polarized training model.” His work includes descriptive and experimental approaches, where he’s investigated cyclists, rowers, cross-country skiers, orienteers, and distance runners.

Dr. Seiler has published over 100 peer reviewed publications and written over 100 science articles about exercise physiology and the training process, and is a founding editorial board member of the International Journal of Sport Physiology and Performance.

Dr. Seiler grew up in the US and earned his doctoral degree from the University of Texas at Austin, but has lived and worked in Norway for 20 years. While currently a professor at the University of Agder in Kristiansand, Norway, he was previously Vice-Rector for Research and Innovation and past Dean of the Faculty of Health and Sport Science at the same university.

He has also served on the Executive Board of the European College of Sport Science, where he founded the Elite Sport Performance Special Interest Group in 2014.

In this week’s podcast, Dr. Seiler and Sonya talk about what separates champions, data, periodization, moderation zones and more.

Key Takeaways:

• Can you rely on wearable devices?
• Breathing as a source of data
• Distinguishing champions - intensity discipline and triangulations
• How athletes can recognize how they feel
• Sustainable training
• Model of periodization
• Not relying on just the numbers on your device
• Concentration threshold
• Rest days
• Measuring heart rate variability

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Colin O’Brady is a 10-time world record breaking explorer, as well as a speaker, entrepreneur and expert on mindset. He completed the world’s first solo, unsupported and human-powered crossing of Antarctica. He set speed records for the Explorers Grand Slam and the Seven Summits and achieved the first human-powered ocean row across Drake Passage.

He graduated from Yale University in economics and worked on Wall Street.

He is the author of The Impossible First and the recently released The 12-Hour Walk: Invest One Day, Conquer Your Mind, and Unlock Your Best Life.

You can hear Colin speak on mindset and high performance in his TedX talk.

In this week’s podcast, Sonya and Colin talk about accepting hard moments, optimism and overcoming limiting beliefs.

Key Takeaways:

• Accepting the hard moments to have more peak experiences
• Where his optimism comes from
• Limiting beliefs
• How to manage criticism
• Why do a 12-hour walk
• Which limiting belief do you struggle with the most
• The importance of vulnerability

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My return to mountain bike racing after having kids has been so much fun! It's also had its fair share of challenges.

I sat down with my husband, Matt to talk about what it's been like going from 1 to 2 children, traveling and racing with 2 small children, and the lessons we have learned along the way. We talked about expectations, how pre-race routines and rituals are now different (and messy), and what we are learning to make traveling with kids a little bit easier.

We also recapped my High Cascades 100 race (my first race back after kids) as well as the Emerald Mountain Epic. And now? I'm prepping for Breck Epic. It'll be my third time racing it although it's been 9 years since my last Breck Epic experience (and win!).

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Dr. Sasha Heinz is a developmental psychologist turned mindset coach. She has her own private coaching practice grounded in psychological science. Dr. Heinz teaches the tools to change lives for good, develop mental fitness and transcend stress, anxiety, and self-criticism. She teaches her clients the science of unstuck.

She was one of the first 33 people in history to receive a degree in Positive Psychology. She received her BA from Harvard, Master’s in Applied Psychology from University of Pennsylvania and Ph.D. in developmental psychology from Columbia. 

In this week’s podcast, Sonya and Dr. Heinz talk positive psychology, self-help, sitting with negative emotions, coaching vs. therapy and more.

Key Takeaways:

• The danger with self-help
• Self distancing
• PERMA model
• How to sit in your negative emotions
• Psychologically rich
• Coaching v therapy
• The STEAR map tool

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Dr. Jonathan Foley is a world-renowned environmental scientist, sustainability expert, author and public speaker, and the executive director of Drawdown. Drawdown’s mission is to help the world reach the point in the future when levels of greenhouse gases in the atmosphere stop climbing and start to decline as quickly, safely and equitably as possible.

Dr. Foley’s work focused on understanding the changing planet and finding solutions to sustain climate, ecosystems, and natural resources. He has been a trusted advisor to governments, foundations, NGOs, and business leaders globally. He has published over 130 peer-reviewed scientific articles and, in 2014, was named a Highly Cited Researcher in ecology and environmental science.

He has also presented at the Aspen Institute, the World Bank, the National Geographic Society and more. He’s taught at major universities on climate change, global sustainability solutions, the food system and other major world challenges.

Dr. Foley has won numerous awards and honors for his work, including the Presidential Early Career Award for Scientists and Engineers, awarded by President Clinton; the J.S. McDonnell Foundation’s 21st Century Science Award; an Aldo Leopold Leadership Fellowship; the Sustainability Science Award from the Ecological Society of America; and the National Science Foundation’s Faculty Early Career Development Award. In 2014, he was also named as the winner of the prestigious Heinz Award for the Environment.

Prior to joining Drawdown, Dr. Foley launched the Climate, People, and Environment Program (CPEP) at the University of Wisconsin, founded the Center for Sustainability and the Global Environment (SAGE), and served as the first Gaylord Nelson Distinguished Professor of Environmental Studies. He was the founding director of the Institute on the Environment(IonE) at the University of Minnesota, where he was also McKnight Presidential Chair of Global Environment and Sustainability. And he also served as the executive director of the California Academy of Sciences, the greenest and more forward-thinking science museum on the planet.

In this podcast, Sonya and Dr. Foley talk about climate solutions, food and agriculture, deforestation and how you can make a difference.

Key Takeaways:

• Where do greenhouse gases come from
• The five sectors of climate solutions
• How to feel empowered with climate solutions
• The food and agriculture sector
• Deforestation
• Methane from cows/ruminants
• Fertilizers
• Things you can do at home

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Olympian Lea Davison began mountain bike racing in 2001. Since then, she’s earned a silver medal at the 2016 World Championships, a bronze medal at the 2014 World Championships, and finished 3rd overall in the 2015 World Cup series. Lea competed in the 2012 Olympic Games where she placed 11th and also in the 2016 Olympic Games where she placed 7th.

Lea’s passion is getting the next generation of females riding mountain bikes, so she co-founded Little Bellas, a mentoring program on mountain bikes for girls. 

Prior to her start in mountain biking, Lea competed as a downhill ski racer. 

In this week’s podcast, Lea and Sonya talked about positivity, resilience, goal setting and the importance of family. Her dream was to get a medal at the 2020/2021 Tokyo Olympics, but she missed making the team. Now, she talks about resilience and how to deal with that disappointment.

Key Takeaways:

• How she stays positive
• How to be Resilient
• Why we should remain open
• Mentorship collaboration
• Goal-setting in her races
• Her kit at UNBOUND inspired by Athlete Ally
• Importance of family

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Mark Bowden is a body language expert, keynote speaker and bestselling author of the books Winning Body Language; Winning Body Language for Sales Professionals; Tame the Primitive Brain; and Truth & Lies, What People are Really Thinking. He’s well known for his TedX talk “The Importance of Being Authentic” and his YouTube channel and weekly show “The Behavior Panel.”

Mark has a system of nonverbal communication called GesturePlane™ that helps audiences maximize the power of using their own body language to stand out, win trust and gain credibility.

He is also the founder of a communication training company TRUTHPLANE®, where he offers presentation skills training with live sessions or online learning.

Mark trains business and political leaders and he is the go-to media commentator on body language of politicians, celebrities and public figures for CNN, CBS, and Global News, and he is frequently quoted in The Wall Street Journal, Washington Post, and GQ Magazine.

In this week’s podcast, Sonya and Mark talk how to be approachable when you walk in a room, body language, charisma and more.

Key Takeaways

• Curiosity
• Agreement vs acceptance of others
• How to be approachable when you walk into a room
• Levels of understanding someone: phatic, data, evaluation, emotion, self reflection
• What is charisma
• Truth plane vs grotesque plane
• How you talk with your hands impacts energy

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On this week’s podcast, Sonya sat down with Jamie Mason Cohen, a resilience and leadership development expert. A Canadian native, Certified Leadership Coach, and a work history that includes Saturday Night Live, Jamie teaches resilience, wellness, leadership and communication to organizations. 

Jamie works to cultivate resilience through unique performance assessment, the science of positive psychology and leadership strategies. He uses a “Speed Analysis’ process, where each person learns how their strengths serve an organization in 60 seconds. 

He is also a commentator on CNN, Forbes and the Morning Show, and is often recognized for his TEDx talk on leadership.

Sonya and Jamie talk resilience, values, drive, handwriting analysis and more.

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One of my most interesting realizations recently is that I am at my best when I'm living in the present moment and I am at my worst when I'm comparing myself. 

I've been doing specific contemplative meditations on comparison to learn more because it's part of being human to compare ourselves to others. The human mind compares so it can make predictions about the future.  It can be a positive thing, but it can also be detrimental to happiness and lack of fulfillment.

Comparing without awareness behind it leads to feeling like we are not enough.

Even comparing ourselves to a previous version of ourselves can become a problem if it is unrealistic and/or we have different inputs to our lives.  

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Michelle Segar is the director of the University of Michigan’s Sports, Health, and Activity Research and Policy Center, adviser to the Department of Health and Human Services, and chair of the United States National Physical Activity Plan’s Communication Committee, and author of the 2022 book The Joy Choice.

The NIH-funded researcher at the University of Michigan, has three decades of experience studying how people adopt healthy behaviors in ways that can survive the complexity and unpredictability of the real world.

Michelle combines research with real-world health coaching to create sustainable healthy behavior change. She is also the author of NO SWEAT! - used to train professionals in health coaching and patient counseling.

Michelle holds a doctorate in Psychology (PhD), a masters in Health Behavior/Health Education, a masters in Kinesiology, and fellowships in translational research and health care policy from the University of Michigan.

In this podcast, Sonya and Michelle talk about behavior change and dive into the topic of The Joy Choice, her new book that showcases the new science and method for breaking down all-or-nothing thinking and cultivating the in-the-moment decisions that support self-care, health, and well-being.

Key Takeaways

• The problem with our system of behavior change
• Why complex habits don’t fit in the cue behavior reward
• Curiosity is king and queen
• Value, positive emotion, and expanding our thinking
• How executive functioning plays a role in behavior change
• POP decision tool
• Pick the joy choice.
• Typical things that get in the way of behavior change

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Frank Overton is a full time cycling coach and a USA Cycling Level 1 coach since 2006. He founded FasCat Coaching in 2002 to live out his dream to help cyclists. He focuses primarily on masters road, gravel, fondo, time trial, mountain bike and cyclocross athletes who take their training seriously. He previously worked for the Priority Health Professional Cycling Team in 2006 as well as the US National Team in Europe for the 2007 World Cup race season.

Frank raced competitively first as a semi-pro mountain biker and then as a category 1 roadie for 10 years. He started Power Based Training, utilizing his sports science background to maximize athletic performance.

He has a masters degree in Physiology from North Carolina State University and comes from medical school spinal cord research and molecular biotechnology (he even holds a U.S. patent for discovering a gene).

In this week’s episode, Frank and Sonya talk masters athletes, recovery tips, performance goals and more.

Key Takeaways * What age do you become a masters athlete * Physiological changes that occur * Recovery tips * HRV * The role of meditation and mindfulness in training * How to make progress * How to set performance goals * Pre-ride rituals for masters athletes

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On this week’s podcast, Sonya sat down with Jamie Mason Cohen, a resilience and leadership development expert. A Canadian native, Certified Leadership Coach, and a work history that includes Saturday Night Live, Jamie teaches resilience, wellness, leadership and communication to organizations. 

Jamie works to cultivate resilience through unique performance assessment, the science of positive psychology and leadership strategies. He uses a “Speed Analysis’ process, where each person learns how their strengths serve an organization in 60 seconds. 

He is also a commentator on CNN, Forbes and the Morning Show, and is often recognized for his TEDx talk on leadership.

Key Takeaways

• How he came to work for SNL
• Where resilience comes from
• The importance of being seen and acknowledged
• Comparing past versions of yourself
• Values - how to make them real
• Drive can be a strength or a liability
• "Yes, but" and "Yes, and" thinking
• Handwriting analysis
• What is graphotherapy

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Focus on what you can do, not what you can't. Look there, go there. Where focus goes, energy flows. Perhaps you've heard one or all of those phrases. Our thoughts and emotions generate our perspective and life experience. What we believe about ourselves, our day, the people around us, and the way the world works has an impact on the actions we take, how we show up in relationships, and how we move through life.

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Payson McElveen is not your traditional professional mountain biker. After cycling at Fort Lewis College and becoming a two-time Marathon National Champion, Payson decided to focus more on longer events, instead of the traditional World Cup racing and pursuit of the Olympics. In 2017, he won his first national title at the 2017 Marathon Championships, and then won again in 2018. He continued his success in 2019, taking third place at the US National Cycling Trials, second at the Whiskey Off-Road race in Arizona and first at the Land Run 100 in Oklahoma.

He’s the son of a mountain bike racer, first started riding a bike at age four and began racing by 14. He’s been a member of USA Cycling’s National Team since he was 17.

Payson is also known for his podcast “The Adventure Stache”, films, and physical challenges such as FKT’s and his “Trail Town” YouTube series.

In this week’s episode, Payson and Sonya talk mountain biking, fulfilling potential, patience and perseverance and balance.

Key Takeaways * How he got started in MTB * What it means to fulfill your potential * Why endurance events * How to have more patience and perseverance * Getting into gravel * How do you choose what sponsors to work with * Experience with his podcast * How to balance training and commitments

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Wow, I can't believe I've had the privilege of doing this podcast for 5 years! Today is the 300th episode! Initially, I was going to do a mash-up of my favorite episodes. That is still coming.

Instead, I decided to record an episode on what having a podcast has taught me (not lessons about what guests have taught me).

• Consistency
• There is No End Point
• Metrics Don't Matter As Much
• Continuing Education
• How to Listen
• Reaching Out, Rejection and Impostor Syndrome

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Britt Frank - therapist, teacher, speaker, and trauma specialist - focuses her work on helping others who feel stuck. Her life’s work developed out of a history of drug addiction, love addiction, borderline personality disorder, depression, an eating disorder and anxiety. It sounds like a lot, and it is, but her approach to her work comes from a deep understanding of what it feels like to be stuck.

Britt tried numerous things to get better, and got worse, but once she was on the path to recovery, she found purpose - to dismantle the mental health and motivation myths that keep us stuck, sick, and stressed.

Her recently released book - The Science of Stuck - is a research-based tool kit for moving past what’s holding you back in life, love, and in work.

Britt’s goal is to educate, empower, and equip people to transform their most persistent and long-standing patterns of thinking and doing.

In this conversation, Britt and Sonya talk about how to get unstuck, celebrate successes, use past experiences to help us now and more.

Key Takeaways

• How to get out of being stuck
• How to celebrate successes
• Using “and thinking” instead of “but thinking”
• Nine benefits to staying stuck
• What role does shame play in keeping us stuck
• Cost-benefit analysis of behaviors
• How can we digest past traumas to help us now
• Myths about adult friendships
• Shadow Intelligence SQ
• Favorite five-minute challenges

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Sometimes life can feel hard and overwhelming. Big life changes often cause discomfort and stress, but out of it comes growth. Growth is something most of us want, but it's normally not something that feels good all the time. With growth can come a period of struggling, and sometimes that feeling of struggling can feel like it'll last forever.

Personally, I am struggling right now. Having a newborn baby (second child) along with my son who just turned two, all while trying to meet the demands of being a Professional Athlete, run my business, have my weekly podcast while maintaining a high standard, sending out articles I write in my weekly newsletter, and have very limited childcare help has been far more stressful and overwhelming than I anticipated. In my line of work, I don't get to take a maternity leave. Some of my work is work that needs to be done consistently that I have made a commitment to do. For the podcast, I recorded three months of guests in advance before having my daughter and left a bit of space for solo articles/episodes like this one. When you're a creator, you don't get to just step away without penalties. Adding in sleep deprivation, hormonal changes, and trying to rehab and recover from birth adds to the layer of difficulty because it is harder to cope from a shakier foundation.

Key Takeaways

• What to Do if You're Struggling with Overwhelm
• What to Do if You're Struggling with Confidence
• What to Do if You're Struggling with Motivation

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This week’s podcast features a discussion with Stanford Female Athlete Science And Translational Research (FASTR) Program Director Dr. Emily Kraus and Lead Researcher Dr. Megan Roche. The FASTR program seeks to help close the gender gap in sports science research with an emphasis on early identification and interventions to prevent injury and identify ways to optimize performance in female athletes. The program hopes to “inspire female athletes to learn more about their bodies and embrace what makes them strong and unique. Through proper education surrounding fueling, recovery, mental health, and more [they] encourage the development [of] lifelong athletes.”

Dr. Kraus is a Clinical Assistant Professor at Stanford Children’s Orthopedic and Sports Medicine Center. She specializes in Physical Medicine and Rehabilitation sports medicine. She is involved in several research projects, including The Healthy Runner Project, a multicenter prospective interventional study focused on bone stress injury prevention in collegiate middle and long distance runners.

Dr. Kraus also spends time performing gait analysis at the Stanford Run Safe Injury Prevention Program and serves as a medical advisor for the Adaptive Sports Injury Prevention Program at the Palo Alto VA.

She has completed seven marathons including the Boston Marathon twice and one 50k ultramarathon.

Dr. Roche has a medical degree from Stanford University but is now a Ph.D. candidate in Epidemiology and Population Health at Stanford focusing on bone health in athletes and the genetic predictors of sports injury. Dr. Roche is a post-doctoral research fellow at the Stanford Center on Longevity and is helping launch Stanford’s Lifestyle Medicine Initiative.

Dr. Roche is a five-time national trail running champion, a North American Mountain Running Champion, and a six-time member of Team USA. She is a co-author of the book “The Happy Runner” and a co-founder of Some Work All Play, a coaching group centered around finding long-term fulfillment in the process of running.

In this episode, you'll learn about low energy availability, bone health, proper fueling and more!

Key Takeaways * How Drs. Emily Kraus and Megan Roche started working together * The push to study female athletes * What is low energy availability * How this also applies to men * How sex hormones affect bone health * What does proper fueling look like * How mental health impacts low energy availability * Early symptoms of low energy availability * Bone health and longevity as an athlete * Genetic predictors of sports injury

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Fiona Oakes is an elite marathon runner, who has completed over 100 marathons and finished in the top 20 in two of the world’s Major Marathon series, winning the Main Start and placing in the top 20 in the Great North Run. She holds four Guinness recognized World Records in endurance events including being the fastest woman to run a Marathon on every Continent. But Fiona doesn’t consider herself a great runner. All of her runs and accolades are in service of a greater purpose - care and love for animals.

Fiona is a vegan. Helping others understand the reasons behind her lifestyle drives her to participate in runs around the world.

Fiona became the first vegan woman to complete the Marathon de Sables - a race she has completed twice more since - and in 2013 won the North Pole Marathon and its 'sister' race the Antarctic Ice Marathon.

She also runs to bring awareness to her animal sanctuary - Towerhill Stables Animal Sanctuary - which she founded in 1996.

Fiona is the subject of a documentary called Running for Good and is the author of a book of the same name.

In this podcast, Sonya and Fiona talk about her pursuit to promote veganism, her career as a runner, and her love of animals.

Key Takeaways:

• Who is Fiona Oakes
• Running for a reason
• Love of animals
• Veganism
• What is talent
• Falling into different global races
• How to keep going
• Animal sanctuary

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Bob Doyle is a law of attraction expert and coach. The law of attraction is a belief that positive or negative thoughts bring positive or negative experiences into a person's life. He focuses heavily on helping people decide who they want to be and how they want to express themselves. Bob has been teaching these principles through programs, live events, podcasts, coaching, writing and more since 1998. He’s best known for his contribution to the film and book “The Secret.”

He has recently shifted from the metaphysical aspects of the law of attraction to a more biological look at what controls our experiences and our brain. Bob is passionate about the neuroplasticity side of transformation. Digging into identifying where you might be living life on autopilot, how to take action and change your personal story, and the importance of consistency are key elements of this conversation. We also talked about how to make your vision a reality, something that is often missed in the Law of Attraction. It's about action and allowing the discomfort that comes with it.

Bob believes that wiring determines the quality of your experience, the actions you’ll take and the results you get, and ultimately what you do with those results.

Key Takeaways * The courage to explore creativity * Where the law of attraction goes wrong * Transformation personality types seeker, wizard, skeptic, people pleaser * How to define and scale your vision * Why people stay stuck

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In 2017, Hillary Allen experienced a life threatening accident that had the potential to completely derail her career as an endurance athlete. She fell 150 feet off a ridge-line during a race in Norway. With 14 broken bones, she was told she’d never run again, and most definitely not compete at an elite level. She overcame the odds and made a full recovery to return to elite level racing.

Hillary, nicknamed “Hillygoat” because of her love and skill for running fast on steep, technical mountain terrain, has raced all over the world.

In 2021, Hillary published a book about her accident and long road to recovery called Out and Back.

Hillary received her masters degree in neuroscience, physiology and structural biology, and is also a running coach.

In this podcast, Sonya and Hillary talked about her career as a runner, her injury, overcoming the odds to return better than before and the importance of self-belief to get there.

Key Takeaways:

• Where spirit of adventure came from
• How she became a runner
• Exploring curiosity
• What is sky running
• Falling off a 150’ cliff and almost dying
• Depression from injury
• Getting back to sky running post injury
• Where does self-belief come from
• How to train for ultra endurance gravel cycling and running

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Small wins are possibly one of the most important aspects of progress, motivation, and confidence in our lives that are overlooked. The reality is that they are the building blocks, the steps, the brush strokes to building a masterpiece. No one suddenly has a big, flashy achievement. They are the many steps to get there that build resilience and character, not the achievement itself. The irony is that a lot of people feel silly when they acknowledge something small or simple. We tend to rank small or simple tasks as not impactful or not important. The reality is that small wins matter a lot more than you'd think.

Key Takeaways

• How Small Wins Matter: Identity and Competence
• Small Wins Boost Confidence
• Small Wins are Essential For Momentum

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James Lawrence, also known as the Iron Cowboy, is a mindset and fitness coach, best known for testing his mental and physical limits. In 2021, James set out to complete 100 Ironman-distance triathlons in 100 days. He ended up doing 101 triathlons in 101 days.

The Conquer 100 wasn’t the first time James tested his athletic limits. It started when his wife signed him up for a marathon. But one marathon wasn’t enough, so he tried a sprint triathlon. He was hooked, and in 2011, he completed 20 half-Ironman distances in 22 weeks and then 30 full-Ironman distances in 2012. In 2015, he completed 50 Ironman triathlons in 50 states in 50 days.

In this episode, the Iron Cowboy talks with Sonya about his 101 Ironman-distance triathlons in 101 consecutive days - the planning, the pain, the wins and expectations.

Key Takeaways * Guiding principles and ethos * Importance of celebrating small wins * How they planned the 101 * Dealing with the monotony of the 101 * Managing internal and external expectations * Importance of his mantra Here We Go * Some of the injuries he incurred * Insights post Conquer 100

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Cycling has been a lifeline for Haley Smith. Haley, a top professional cyclist, competed in the cross-country event at the 2018 Commonwealth Games, winning the bronze medal, and was named to the 2020 Canadian Olympic team and competed in the delayed summer games in 2021. She recently signed with Maxxis Factory Racing after a decade with Norco.

But cycling has been more than competition to Haley; it’s been a tool to manage her mental health. 

In this week’s podcast, Sonya sat down with Haley to talk about her path to cycling, battling anxiety, mindfulness, expanding views of success and more. 

Key Takeaways

• Getting started in cycling
• Battling anxiety
• Mindfulness work to manage mental health
• Cycling as a meditative activity
• Not avoiding difficult things
• Finding mountain biking
• Staying in the moment and daily improvements with cycling
• Measuring improvement - expanding view of success
• Working on outlook and attitude
• Goal setting
• The Olympic experience

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Dr. Diana Hill focuses on ACT - Acceptance and Commitment Therapy - and specializes in evidence-based and compassion-focused approaches.

Diana started as a biopsychology major and also practiced yoga and mindfulness to manage her struggles with anxiety and eating. After her undergraduate degree, she went for her PhD in clinical psychology. She became the clinical director at La Luna Center, an intensive outpatient center for eating disorders that embraces feminine, and holistic, integrative approaches to healing, designing programs centered around ACT.

After becoming a mother, Diana moved back to Santa Barbara, and started a private practice. To stay on top of the most current psychology research, she started a podcast called Psychologists Off the Clock with her colleague Dr. Debbie Sorenson in 2016. She also wrote a book with Dr. Sorenson called ACT Daily Journal: Get Unstuck and Live Fully with Acceptance and Commitment Therapy, released in 2021.

Diana also records a podcast called Your Life in Process and offers a Foundation of ACT course.

In this podcast, Sonya and Diana talk about acceptance based therapy, mindfulness, and more.

Key Takeaways * Acceptance-based therapy * Mindfulness * Practicing mindfulness * What acceptance means * A “yes” brain * Values - qualities of action that you bring to situations * Psychological flexibility and the six core processes * Harnessing energy * Resting even though you feel guilty * Enoughness * Being efficient with your time * Celebrating successes

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Impostor Syndrome - you've heard of it. You've probably felt it. It happens when we discount our ability in a certain area or areas, despite obvious evidence to the contrary. For example, I've been World Champion. I've won major races around the world. I've been US National Champion 4 times. I have been a paid professional athlete since 2014…. and yet at times… I still do not feel like I am a “real pro.”  Boom. Impostor Syndrome. Imposter Syndrome shows up in many areas of our lives (even if we have advanced degrees, tons of experience, and heaps of success). It can be paralyzing and prevent us from getting started or going after our goals and dreams.

In this episode, I talk about:

• The 5 Types of Impostors
• Other Reasons We May Feel Like Impostors
• What Do We Do About Impostor Syndrome?
• When Impostor Syndrome isn't a Problem

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Gretchen Rubin has a knack for taking a huge amount of information and making it clear and relatable for the masses. Her focus is happiness and human nature and has several bestselling books, including The Happiness Project and The Four Tendencies. Her work draws from cutting-edge science, the wisdom of the ages, lessons from popular culture, and her own experiences to explore how we can make our lives happier, healthier, more productive, and more creative.

Her podcast, Happier with Gretchen Rubin, discusses happiness and good habits and won a 2020 Webby Award for “best of the internet.”

She has been interviewed by Oprah, is a regular columnist for O, The Oprah Magazine and makes regular appearances on CBS This Morning. She’s crossed paths with the Dalai Lama, and had her work written up in a medical journal.

Gretchen started her career in law and clerked for Justice Supreme Court Justice Sandra Day O’Connor, before realizing she wanted to pivot to being a writer.

In this week’s episode, Sonya and Gretchen deep dive into the four tendencies - upholder, questioner, obliger and rebel.

Key Takeaways * Four tendencies: upholders, questioners, obligers, rebels * How a person of each tendency handles interactions * Working with other tendencies * Diving deeper into the rebel tendency * Tendencies and careers * Behavior changes for each category * Imaginative forms of outer accountability * The word “motivation” * Strategy of abstaining * Planned exception

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Brian Asbill, MD, board certified in Cardiovascular Diseases and Clinical Lipidology, had a career defining moment back in 2013 (he’ll talk about this during the podcast). One of his patients, who had already survived two open heart surgeries and was still experiencing chest pain, came in to see him after a recommendation for a third surgery by a different doctor. Brian had a book in his office by Caldwell Esselstyn called Prevent and Reverse Heart Disease, which he decided to share with the patient. This book, which recommended switching to a plant-based diet, changed this patient’s life. Three months later and 27 pounds lighter, he no longer needed many of his medications and his chest pain was gone.

This began Brian’s path to Lifestyle Medicine, becoming the first board certified physician in Lifestyle Medicine in 2017.

Brian co-founded Ruckus Health, dedicated to supporting people holistically in uncovering their innate ability to live in physical, mental, emotional and spiritual balance.

Dr. Asbill is a Fellow of the American College of Cardiology and is a professional member of the American College of Physicians and the North Carolina Medical Society.

Key Takeaways:

• Finding Lifestyle Medicine
• Career as a cardiologist
• Transitioning to a whole food, plant-based diet
• Detecting cardiovascular disease if you're asymptomatic
• Reversing cardiovascular disease
• Cardio protection with plant-based diets
• Foods that are a no-go
• The 6 pillars of Lifestyle Medicine
• Stress management tips

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Today, you'll learn the difference between fierce self-compassion and tender self-compassion. In 2017, I had the opportunity to sit down with Dr. Kristin Neff to talk about her book “Self-Compassion: The Proven Power of Being Kind to Yourself,” and the basics of self-compassion. This week, I had the opportunity to reconnect with Kristin, doing a deeper dive into self-compassion and learning more about her latest book “Fierce Self Compassion: How Women Can Harness Kindness to Speak Up, Claim Their Power, and Thrive.”

​​Kristin is a leader in the field of self-compassion research, creating a scale to measure the construct almost 20 years ago. With her colleague, Dr. Chris Germer, she has developed an empirically supported training program called Mindful Self-Compassion, and she co-authored The Mindful Self-Compassion Workbook as well as Teaching the Mindful Self-Compassion Program: A Guide for Professionals. She is also co-founder of the nonprofit Center for Mindful Self-Compassion. She is currently an Associate Professor of Educational Psychology at the University of Texas at Austin.

Key Takeaways

• What is fierce self-compassion
• How does self-compassion work in athletics and competitive environments
• Self worth: Self esteem vs self-compassion
• How to teach your kids self-compassion
• Emotions associated with each type of compassion
• How to get angry appropriately and express anger
• Listening to your anger
• Self-compassion in the social justice movements
• Sexual assault and self-compassion
• Avoidance of difficult emotions without identifying with them
• Reframing vs. acceptance
• Strategies for practicing self-compassion

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Our family made a lot of changes in the last year to our lives. We moved to an entirely new town, bought a house, changed our work environment, got pregnant with our second child, and we are raising a sweet toddler!

Each month, I like bringing a solo episode to you. Usually, it's about a well-researched topic as it relates to topics covered on the show (and you can get weekly doses in my newsletter), but today, we talked about courage, parenting, marital satisfaction, and more!

Key Takeaways

• Why we moved to Squamish
• What it means to have courage to make changes
• Marital Satisfaction with a Toddler
• Matt's Running Journey
• Taking 3 years off racing
• Feelings about our new baby coming soon

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Emily Oster tells it like it is. The Professor of Economics at Brown University is known for her books that take a data-driven approach to pregnancy and parenting. Wondering what’s behind the sushi rule during pregnancy or how much coffee you’re allowed to drink? Curious about co-sleeping? Potty Training? Emily provides the data and analysis that drive these well-known rules.

Emily’s first book, Expecting Better, provides information to help women make their own well-informed decisions throughout pregnancy. She then wrote Cribsheet, a similarly data-driven book to help new parents navigate all of the conflicting information about how to breastfeed, sleep-train, and potty training.

Her most recent book, The Family Firm, provides a framework for data-driven parents to think about the key issues of the elementary years: school, health, extracurricular activities, and more.

In this week’s episode, Sonya and Emily talked about many topics of interest in early childhood development.

Key Takeaways * Hierarchy of types of research studies * Confusion around data reporting * Do childhood vaccines cause Autism * Does sleep training work and is it beneficial * How having children impacts marital satisfaction * What's best: nanny vs. daycare vs. stay at home parent * Data around TV watching and learning for kids under 5 * Potty training * Alcohol and breastfeeding and pregnancy

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Dani Taylor and Giacomo are vegan bodybuilders. Sounds a little bit like an oxymoron, right? But these two married athletes are amazing examples for how you can be plant-based, strong, and champions. In this podcast, Dani, Taylor and Sonya sat down to talk about how to be a vegan bodybuilder, what steps to take to incorporate more plant-based foods into your diet, and their work coaching through VeganProtein.com.

Dani is a vegan figure competitor and champion. She co-founded VeganProteins.com and PlantBuilt.com, a nonprofit organization of strength-based vegan athletes who compete together to raise awareness for veganism and money for rescued animals at farm sanctuaries, with Giacomo.

As VeganProteins head coach, Dani helps women build confidence to lift weights for the first time and find their strength. She also specializes in vegan figure competition prep to help people prepare for competition.

Giacomo is an assistant coach through VeganProteins and works with clients on a daily basis to help them reach their bodybuilding and powerlifting goals. Giacomo has been vegan for over 10 years and involved with fitness for over 20 years.

In this episode, you’ll hear more from Dani and Giacomo about VeganProteins, becoming vegan, maintaining strength and weight for competition and the discipline for their success.

Key Takeaways * What is Vegan Strong * Typical day of eating for a vegan bodybuilder * How to get leaner and lose weight - what you may not know * Learning to love vegetables * Curiosity into action * How to not be afraid of consequences * The first steps for the plant-curious * How to learn to cook * Creating balance when you have intense singular focus * How to have the discipline to achieve a great physique * How to get back on track

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In this week’s podcast, Sonya sat down with Katy Milkman, a professor at The Wharton School of Business at the University of Pennsylvania, as well as Penn’s Perelman School of Medicine, to discuss behavior sciences, behavior change, setting goals, and much more. Katy conducts research that looks at insights from economics and psychology and how they can be harnessed to change consequential behaviors for good. She co-founded, and co-directs, the Behavior Change for Good Initiative at the University of Pennsylvania.

Last year, Katy published How to Change: The Science of Getting from Where You Are to Where You Want to Be, which the New York Times named one of the eight best books for healthy living in 2021. She was also named one of the world’s top 50 management thinkers and the world’s top strategy thinker by Thinkers50.

Katy’s extensive resume includes work with many organizations on behavior change, including The White House, Google, the U.S. Department of Defense, the American Red Cross, and more. She also hosts a podcast called Choiceology, an original podcast from Charles Schwab, that explores the lessons of behavioral economics, exposing the psychological traps that lead to expensive mistakes.

Key Takeaways * How Katy got into behavioral sciences * Leading reason to make change * What the hell effect * How to set an appropriate goal * Commitment devices * Temptation Bundle * Advice

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Excuses can show up in several forms, especially when it comes to following through with goals and commitments. The biggest excuse often comes in the form of procrastination. We say we will do something later and then we never do it.

Other forms of excuses show up as a reason to let yourself off the hook. Maybe you feel like you're too tired, too lazy, too unmotivated, or you just hate doing something.

First, I am going to talk about big picture excuses- excuses that we make to avoid bigger life changes. Next, I'll talk about how to decide if the commitment we made is true commitment or just an interest, and how to make stronger commitments.

FIGURE OUT WHAT’S REALLY HOLDING YOU BACK Here are some common excuses I hear or that I’ve caught myself saying. Try to notice your own narrative around excuses and the broader meaning behind those excuses. Here are a few examples.

• I’m too old to start (I hear this a lot with mountain biking… NOT true! My dad started in his 60s. My father-in-law is in his 70s and mountain bikes!). If you listened to my podcast with Ian Marshall, he started ultra-running in his mid-40s and is running and traveling the world full-time as someone in his 50s.
  • You’re really saying “I’m afraid I’ll get hurt” or you have a fixed mindset about improvement and aging thinking "I don't believe that I can improve as I age." Hire a coach, take babysteps, realize that you are looking at worst-case scenarios and it’s probably not true.
• I don’t know how to do it.
  • You’re really saying: I don’t know how to do it right now. I’m afraid that I won’t be able to figure it out. I’m afraid I’ll waste my time trying to learn if it doesn’t work out. I don’t want to spend the time. Meet the internet. You can learn how to do pretty much everything if you’re willing to put in the time. If you're not willing to put in the work to figure something out or seek help from someone, you may not be as interested in the goal as you originally thought. It's okay to not know how to do something, but the only way to make forward progress is to start. We also worry about imperfect progress and wasting time as we try to figure out how to do something. The time spent is part of the investment.
• It’s too cold, hot, I’m too sleepy, I have too much to do… excuses not to exercise, do housework, or a project. What are you really worried about? Are you tired, stressed, burnt out, or injured? Those are times you might need a break. You probably are really saying that you don’t want to be uncomfortable. Change your momentum to find out. There are so many times you don't feel like doing something and wait for motivation to strike. You've probably heard me say this many times but motivation follows action, not the other way around. Get started and then decide if you're too cold, too sleepy, or too overwhelmed instead of letting those excuses stop you from starting in the first place.
• I have already spent years in school or in my career dedicated to this path. I can’t change now.
  • You’re really saying that it is hard to start over and you’re afraid of the sunk cost of time and money, but you can always change. You also might be avoiding discomfort, temporary loss of identity, fear of not knowing what to do next, but you can almost always change. Change is hard and it takes work, but it’s worth it.
• I don’t have time
  • You’re really saying you won’t make time. You might have to cut something else out, but if it’s important you always have time. Sometimes you have to be brutally honest with yourself.

Some of the excuses I just mentioned are for bigger picture things. But what about smaller things too? I am the worst about procrastinating with writing: blog posts, articles, books. I also have been known to procrastinate getting out on my bike, meditating, going to the gym, cleaning the garage, listing stuff on craigslist.

What should you do to be stronger than your excuses?

MOTIVATION FOLLOWS ACTION: THE HARDEST PART IS GETTING STARTED First, identify that you are in fact making an excuse. Just being aware that you are doing it helps, and try to figure out what the real issue is in the first place. The hardest part for most people is simply getting started. In chemistry, physics, or even an electrical impulse in the body, there is the activation energy, that is, a minimum quantity of energy required to get the process or reaction started. Once you apply some energy to it, you’ll get moving. Usually, applied to something we are trying to get ourselves to do, this activation energy is getting started and doing it for 1-5 minutes.

So- commit to getting dressed and riding your bike for 5 minutes. Do 1 yoga stretch. Meditate for 3 breaths. Do just 10 pushups. Put one plate in the dishwasher. Open a document and write 2 sentences. Read one article on how to do something you want to learn. It’ll help you get started to overcome that initial amount of activation energy. Tell yourself you can stop if you don’t want to keep going…but chances are you’ll keep going. The hardest part is getting started.

FOCUS ON THE FEELING Another tip is reverse engineering how you’ll feel if you don’t do the thing. How will you feel after? I don’t know about you, but I have very rarely regretted getting out on that run or bike ride, even when I didn’t want to get started. You rarely regret doing something that you were trying to get yourself to do. All the times you overcome your excuses, focus on the feeling when you get it done, and revisit it each time you try to make an excuse. It’s a muscle you can strengthen as you build more trust and integrity with yourself. It’s really powerful when you actually do the thing you said you were going to do. And if you think it’s about willpower, listen to my podcast episode on How to Boost Willpower (linked in the show notes).

IDENTITY AND ENVIRONMENT Making it easy to do the thing you’re trying to do helps you get started. We’ve talked about this before, but doing things like setting your clothes out the night before, having the meditation app on the front page of your phone, having the default main browser page on your computer as your compose page of your blog or an online course you’re working on. Leaving a fruit bowl front and center on your counter. You can also think about identity. What would a tidy person do? The tidy person would make their bed and fold the sock pile on the floor before leaving the room. What would a healthy person do? A healthy person would do meal prep with healthy meals on the weekend to make sure they don’t eat junk food or eat out during the week. What would an athlete do? An athlete would show up for their workouts, even if they don’t always feel like it. Each time you do something that fits that identity, you become that identity. I addressed identity and environment in my Ultimate Guide to Goal Setting.

WHAT IF THE PROBLEM IS THAT YOU ARE JUST NOT TRULY COMMITTED TO YOUR GOAL? It's not uncommon to be interested in doing something without knowing what you're really committing to do. There's a big difference between interest and commitment. We also sometimes have trouble saying no to ourselves or to someone else and commit to something we don't actually want to do.

Here are some ways to decide if something is a commitment or just an interest.

• Learn to Say No
  • Sometimes we make commitments that we didn’t want to do in the first place. We felt like we couldn’t say no in the moment. Time is our most precious asset and it’s not a renewable resource. Learn to say no to things that you really don’t want to do. You might feel bad about it in the moment, but if you told someone yes and then don’t follow through, they’ll feel even worse and you’ll have also wasted their time.
• Consider your Future-Self. i.e. Delay Gratification
  • When the time comes to get started or even to keep going (like following through with this article instead of stopping in the middle), think of what your future-self would want. Sure, I could stop right now and go do something else that would gratify my present-self. But I know from experience that my future self will not be pleased if I don't do the thing I committed to do and have to do it later when I'm feeling even less like doing it. This example can be made even as simple as making your bed. Your present self might just want to walk on by and say “I’ll do it later” but think of how your Future-Self would feel- even 1 minute into the future the next time you walk by the bed and feel better because it’s done?
• Strengthen Your Get It Done Muscle (how it feels)
  • The Future-Self examples is a great lead-in to this point. I just said “think of how it will feel for your future self.” Follow-Through is a muscle and it also builds confidence. When you do the thing you said you'd do, you trust yourself more. It feels good to identify as someone who honors their commitments. How does it feel in your body when you actually did the thing you said you would? How does it feel in your body to procrastinate? If it’s hard to pinpoint how it feels, ask yourself if it makes it a little easier to breathe or a little harder to breathe. If you can bring executing on your intentions to the physical realm of your body, it might be easier to delay gratification and do the thing right now.
• Use Mindfulness to Stop Excuses
  • The alarm clock goes off at 6 AM because you said you were going to get up to exercise. Your first thought is “I’ll hit snooze once” or maybe it’s “I’ll start tomorrow.” Meditation and mindfulness practices take you off autopilot and help you be more aware when thoughts pop in your mind. If you can stop the excuse train in its tracks- with the first excuse you made, it’ll prevent them from multiplying. Stop the excuse and get moving. Take one small step to stop that excuse. If you think your excuse may be valid, go back to the commit to getting started model. For exercise, if your excuse is “I’m too tired to ride my bike” which has been an excuse I have had almost every day of being pregnant by the way, commit to starting. If you’re still too tired after you start and feel awful, then stop. But by doing this, you didn’t let your excuse win. It’s a muscle to overcome excuses and it gets easier.
• Write it Down
  • There are many productivity apps and tools out there. Pick one that works for you. Personally, I’ve tried a lot of them and the best one for me has been a simple spreadsheet I made for myself. I have each day of the week listed and at least a couple days in advance, I list what I want to get done for the week. I also map out that time on my calendar. Seeing it written down and checking it off can be satisfying. The hardest part is not listing too many things. If you find you are never getting through your daily to-do list, keep reducing it until you through it. And don’t beat yourself up if you aren’t getting it all done every day.
• Reduce Distractions
  • If you aren’t getting that to-do list done, is it because you are doing other things instead because you are distracted? Did you check your email 3 times while reading this article? While writing this article, I closed ALL browser tabs, put in headphones so I couldn’t hear anything, and put my phone in the other room. Otherwise, it’s too tempting to be distracted and it would take me 5x as long to get this done.
• You don’t start things that take a lot of time
  • Another hidden iceberg that could be stopping you from follow-through is you choose to do the easy tasks first. These are the tasks that take little time and you feel like you are doing something. Start your day by tackling one time consuming, bigger task first and I guarantee you that you’ll feel like you got more done.
• Accountability
  • Having a system to measure if you’re doing what you said you would will help with follow-through. Sometimes we don’t even realize we aren’t performing well. For me, it’s my spreadsheet. I can go back and see what I accomplished by the end of the week and ask myself realistically if I’m sticking to my commitments. Everyone’s motivation comes from different places. Some are internally motivated while others need external motivation. I’m usually internally motivated which is why holding myself accountable works. But if you are externally motivated, find a person to help keep you accountable. You could have a weekly check-in where you help each other. If your lack of follow-through is with exercise, sign up for a class, group ride, or group run so you have that external accountability.

“THERE IS A DIFFERENCE BETWEEN INTEREST AND COMMITMENT. WHEN YOU’RE INTERESTED IN DOING SOMETHING, YOU DO IT ONLY WHEN IT’S CONVENIENT. WHEN YOU’RE COMMITTED TO SOMETHING, YOU ACCEPT NO EXCUSES, ONLY RESULTS.” – KEN BLANCHARD I hope that the tools I've given you to overcome excuses and how to follow through on commitments will help as you navigate your goals into 2022!

I offer 1:1 Health Coaching and I also offer Mental Performance Coaching. Check it out! If you want to work towards your goals and more, check out my self-paced online course: Moxy & Grit Mindset Academy.

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We all have ideas of what we want our life to look like. It could be something like weight loss, improving speed on the bike or running, or even cooking more at home. When you set those goals, how do you go about doing it? Have you set goals and ultimately lost motivation or simply got out of the habit?

With the impending New Year, many of us like to think about what we want to accomplish. In fact, fresh starts are a great time for habit change. (link). I'm here to help you set goals for the new year or any time that will actually keep you on track.

In this guide, you'll learn:

• The mistakes people make with setting goals
• how to set a process or behavior focused goals (instead of outcome goals)
• how big of a goal is too big
• strategies to avoid the self-sabotage of all-or-none thinking
• SMART Goals: the actual elements of setting an achievable goal
• some ways to track your goals
• how to stay motivated with your goals ove rtime
• define what success looks like

The Mistakes People Make with Setting Goals It's normal to look at what we want to achieve with a goal.

I want to lose 10 lbs. I want to finish top 10 in my race. I want to run a certain 10k or marathon time. I want to make a certain amount of money. These are all outcome-based goals.

Outcome goals are focused on the product of your work. The problem with outcome-based goals? A lot of the time, they are out of our control You cannot control a race result. In some ways, you cannot control an exact dollar amount you want to make. And even if they are within our control, outcome-based goals can be demotivating. You hear of people who train to run a marathon, do the race, and never run again.

Ultimately, we are trying to grow as a person or slightly change our identity. The goal of someone who wants to run a marathon is really that they want to become a runner, but if they miss this bit point, they may just run the marathon and quit running.

I'm sure you have heard about process-oriented goals. In coaching, we call this behavior-oriented goals. What behaviors can you consistently commit to that will move you toward the outcome you want? The behaviors, the process, the work- that is what gets you to your goal and that is what is within your control.

It's okay to have an outcome in mind, but set that goalpost and then forget about it.

Ultimately, we set goals because we want to feel proud. At the end of the day, it's the consistent work we put in that makes us feel proud, even if the outcome isn't exactly what we wanted. I've felt really proud of race results that didn't even land me of the podium because I know what I did to get to that point and I was proud of my performance.

As Atomic Habits author and podcast guest James Clear says, "Every action you take is a vote for the type of person you want to become." Focus on your daily actions, vote to be the thing you want to achieve. The goal isn't to run a marathon, the goal is to become a runner. The goal isn't to write a book, the goal is to become a writer. The goal isn't to lose weight, the goal is to be someone who eats healthy. What are the actions of someone who already has that identity and how can you replicate them and feel proud of them?

Another problem people have is they set goals that are too big.

How Big of a Goal is Too Big? The problem with unrealistic expectations or a goal too big is that it can undermine your confidence or even make you give up early in your attempt to meet your challenge.

What is the optimal amount of difficulty for challenges?

When it comes to flow and performance, scientists found that just 4% past your current ability is the right amount. Just 4%! That's barely moving the needle and I think many of us try to dial it up by much higher numbers.

I have tried taking on too much at once many times and it usually would mean I got worse. Trying to do ride a trail that is too technical or coming back after an injury expecting to be exactly where you were before is unrealistic. Setting small action steps or small micro-challenges with skill development will continue to help you build your confidence and work towards a goal in a sustainable way. Start where you are today, and set just manageable challenges to move forward.

This is something my health coaching clients do every session- they set 2 or 3 small goals that put a brick in the wall to build toward their broader goal. It's good to have a big vision for what you want to achieve- you may even have heard of setting a BHAG: Big Hairy Audacious Goal. I'm all for that! But it's about taking the baby action steps, having the patience for the long-term, and committing the process.

100 small steps get you pretty far down the path, create an ingrained habit or skill, and give you the confidence and resilience to move forward. Looking at the big picture from time to time is key, just as long as it doesn't overwhelm you making you feel like you need to do it all at once. it's important to celebrate those small wins. We often are so focused on the future and focused forward that we forget the impressive mountain we just climbed.

Why All-or-None Thinking Doesn't Work Another landmine with goal-setting is people tend to think in all-or-none terms. Eating healthy is an easy example. How many times have you had one cookie that turned into three cookies, a pizza for lunch, chips for a snack, and fast food for dinner? We tend to self-sabotage when we slip up once.

All-or-none thinking has its place in changing or maintaining certain habits. In some cases, it's easier to abstain from something completely than to approach a habit with moderation. In fact, studies show that we often are bad at guessing how moderate we are actually being. When it comes to moderation, it's essential to have clear limits and boundaries. Whether we are trying to be all-or-none or trying to moderate a behavior within certain limits, slip-ups happen.

Here is why slip-ups happen and how to create a simple contingency plan for when they do. "Slip-ups" with behavior change happen for several reasons.

1. Setting a goal that is too big or not sustainable for the long term.
   • Solution: set smaller action steps or easier to attain goals to keep building momentum and trend in the right direction.
2. Sometimes our environment is set up to make it hard to be successful (if you want to drink less but your spouse buys a bottle of your favorite wine... there's Halloween candy laying around when you want to cut back on sugar, etc.)
   • Solution: Create an environment that makes it easier to succeed (like put alcohol in inconvenient places to get to, don't put beer in the fridge so you have to wait for it to get cold if you want one, don't have candy in the house or put it somewhere out of sight and hard to get to). In addition, keep healthier options handy. Make access less convenient for habits you're trying to break and make access more convenient and visible for habits you're trying to adopt (e.g fruit bowl on the counter, wear a running watch to remind you that you are going for a run or start the day wearing your sports bra, so you're already part-way dressed to exercise).
3. Setting a goal that we think we should do but don't really want to do, so we never actually tap into our intrinsic motivation and meaning.
   • Solution: Set a different goal, or if this new habit is critical, find ways to make it personally meaningful and where you can feel or see the benefits.

Alright, so you know a few reasons why some of our habits don't stick, but what happens if you set boundaries and you still didn't follow through with what you said you'd do? One thing to try is to create if/then statements to help get you back on track. I first learned about if/then statements back in engineering school when we were doing computer programming. Identifying barriers and having a Plan B can be effective. Here are some examples. If I skip my workout this morning, then I will go for a walk after dinner tonight. (or) If I skip my workout this morning, then I will make sure I invite a friend to join me for tomorrow's workout so I don't miss it again. If I open a bag of chips, then I will put one serving on a plate with a piece of fruit and put the bag in a hard-to-reach place. If I want a cookie, then I will have (insert health option) first and decide after if I still want the cookie. If I don't want to go for a run, then I'll go for a hike instead.

Never Miss Twice Another antidote to all-or-none thinking is the practice of never missing twice.

Simply tell yourself, “I missed that one time, but I will not miss twice" and then make sure that it doesn't happen. So this week? Considering eating habits, if you eat something you didn't want to eat (or just ate too much of something), make sure your next action, snack or meal is a healthy choice. The sooner you get back on track, the sooner you maintain your habit loop.

Outliers are just that- they are not the norm. But if you let your outliers become the new pattern, that's where consistency breaks down. Individual mistakes rarely affect the big picture unless they become consistent. Progress is not linear, but it's what you do next when you realize you're off track that matters!

Simply having a plan can prevent us from giving up altogether. It can be the difference in maintaining momentum (no matter how imperfect it is) or psyching yourself out and degrading your confidence in your ability to follow-through with your goals.

How to Actually Set an Achievable Goal We often hear “focus on the process and fall in love with the process, don’t think about the outcome.” I do love this advice and it’s something I often remind myself to remember. I can personally think of things I’ve achieved where I’d say “I’ll be happy when…” but that happiness is short-lived. Being happy working towards doing something, doing your best, and focusing on daily steps to improve are great ways to feel more fulfilled and find meaning in your life.

What is a SMART Goal? You may have heard of S.M.A.R.T. goals.

SMART Goals

-Specific Measurable, Action-oriented, Realistic, and Timebound.

Answering the where, when, and how as specific as possible (and making sure the goal is just outside your reach rather than a pipedream) is a great place to start. Where do you go from there? Making sure that you have a system for tracking the goal is also of utmost importance. Research shows that it's very difficult to improve in something that you don't measure.

What are some ways to track Goals? * use visual cues: like a big jar on your counter and put something in the jar each time you work towards your goal * with an app (I like the Strides App- no affiliation- I just like them). * using a google calendar * For workouts, use something like Strava * use an actual large paper calendar and mark each day with an X

How to Stay Motivated with Goals It's normal to lose motivation with goals or to just not feel like doing something. I addressed some specific examples when I talked about my commitment to show up during my first pregnancy. It's been a saying I've carried with me into the future.

Motivation Follows Action We often wait for motivation to strike, but we really need to get started to feel motivated. Even as a professional athlete, I don't want to get on my bike half the time. I just get dressed, start pedaling, and then I decide if I want to go home. Give yourself a chance before you give up. There are days when you need rest or a break, but letting excuses overpower your actions. Commit to showing up.

Enlist Support and Accountability It can be motivating to have someone to work on your goals with. Maybe that's a ride or workout buddy. Maybe it's someone you go shopping and do meal prep with. Maybe it's just someone you regularly check in with like a friend or a coach. Understanding where your own motivation comes from (intrinsic or extrinsic) and whether having an external or internal accountability motivates you will help you stay motivated.

Regularly assess Successes, Learnings, Challenges I already talked about the importance of tracking your goals. It's important to revisit what is going well (instead of only focusing on what isn't going well) to help build and maintain your confidence. I recommend a weekly or bi-weekly check-in. Ask yourself what went well, what you learned, and what challenges you faced. Next, ask yourself what support you need. You can also do this with an accountability partner or coach.

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Imagine rocketing head and face-first down a frozen track around 80 miles per hour with the rapidly moving ground just inches from your face. Well, that sport is called Skeleton and Duff Gibson won a gold medal in the 2006 Winter Olympics for being the best. Not only that, but he is the oldest gold medalist in history in the Winter Olympics, winning gold at age 39 after decades finding his niche in sport. Duff didn't start in Skeleton and spent a lot of time finding high degrees of success in winter sports, but it wasn't enough to help him realize his Olympic dream he had since childhood. Duff knew when to walk away and try new sports to help him achieve his ultimate goal- Olympic Gold.

As an athlete, Duff was a provincial champion speed skater, a national champion and national team member in bobsleigh, and then a world and Olympic gold medallist in the sport of skeleton. As a coach, he led six different athletes to podium finishes at a world level. Competing against, working with, and learning from numerous world-leading athletes and coaches has provided Duff a breadth and depth of experience few others have had.

Duff is passionate about the mental side of sport. He wrote the book the Tao of Sport chronicling his story along with many other high-achieving athletes and Olympians with the mental side of sport interweaved into the narrative. He regularly works with younger multi-sport athletes and is based in Calgary.

"Number 1 is doing it forth the love of it. The mindset is give me the chance, give the chance and I'll show you my best as opposed to I hope I don't screw this up. So that's a mindset thing."

-Duff Gibson

Key Takeaways * How did he know when to switch sports * Using positivity in sports * What is skeleton? * Managing fear in his sport * How to deal with pressure * How to use visualization in sport * How to be confident if you don’t know the path

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Links * Go to Tao of Sport * My podcast episode mentioned: David Epstein and his book, Range * My podcast episode mentioned: Youth Mental Training with Jennifer Etnier * Check out my Substack about high-performance mindset * Sign up for my weekly newsletter!

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Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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Muay Thai is a martial art and combat sport that uses stand-up striking along with various clinching techniques, and being plant-based has been a gamechanger for Cass Warbeck.

Cass Warbeck started training martial arts at the age of 11 and is a black belt in Goju Ryu karate and black level in Kurama Yama kickboxing. After reading The China Study by T. Colin Campbell in 2013, she went plant-based and never looked back.

A plant-based diet fueled her throughout her amateur Muay Thai fighting career and in March 2019 she fought for and won the World Kickboxing Association (WKA) North American Bantamweight Muay Thai Title.

Cass has always loved inspiring and educating others to achieve better personal health through physical movement and nutrition. She completed a Bachelor of Science in Health and Fitness Physiology from the University of Calgary and worked as a Canadian Society for Exercise Physiology (CSEP) certified personal trainer before applying to medical school. Currently Cass is a 3rd year medical student at the University of Alberta wants to improve the nutrition education provided to medical students in Canada. She looks forward to utilizing the power of lifestyle medicine and plant-based nutrition in her future medical practice.

Cass has been featured in the book, Legends of Change, and the magazine Canadian Vegan. She is a long term volunteer for the organization Nutritionfacts.org and is the host of The Plant Fueled Podcast.

"I read this book and it opened my eyes to how food and diet can actually affect long term health, and not just your immediate body composition or how you look or how toned you are. It can actually affect long-term health and your longevity and all these different things. I just couldn’t believe it. I couldn’t believe I hadn’t learned this before. I was taking a nutrition course. I just had never made the connection. What I eat today could influence whether I would get breast cancer in the future. It was just kinda downhill from there. I just started reading all I could about nutrition and plant-based diets."

• Cass Warbeck

Listen Now Key Takeaways * Muay Thai: what’s it like to fight someone * Confidence as a female fighter * Her plant-based diet change * Food affecting long term health and longevity * Cutting weight for fights * There’s a lot more to health than exercise

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Links Microsoft Word - Cass Warbeck Podcast Bio.docx

• Instagram: @plant_fueled
• Podcast: The Plant Fueled Podcast
• Listen to Cass interviewing me on her podcast
• Listen to my interview with T Colin Campbell, author of The China Study

• Listen to my interview with Dr. Michael Greger fo Nutritionfacts.org

• Sign up for my weekly newsletter!

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Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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"It's too late for me. I'm too old to start." Have you ever used these excuses are barriers? Meet Ian Morgan, an ultrarunner who is crushing it in his 50s. And guess what? He didn't even start on this journey until he was in his mid-40s.

Ian was primarily focused on his engineering career and property investment company in his 20s and 30s. Realizing that a primary focus on money, materialistic possessions, and career achievements wasn't making him happy, he took a 180 turn in his life. Ian said, " I was overweight, stressed, and unhappy with myself, so I started to run. This is where I discovered a passion for ultra running. Eventually, I sold everything I owned (Houses, cars, bikes, and all my furniture) and started living a more nomadic minimalist lifestyle, traveling the world and running 50 to 250 km plus ultra races in some of the world's wildest places."

How did this happen?

Starting as a proverbial couch potato to present day super-fit ultra runner (seriously, he ran a 2:50 marathon and as you just heard, he gets in some serious distance), Ian knows what it takes to claim responsibility for your life and make lasting changes. And to top it all off, he says you're never too old to get started. How many of us would think we could start our running career in our late 40s and early 50s? His current job is to run and he works with sponsors as a competitive lifestyle athlete and inspires thousands with his Instagram account.

"Mental laziness is something that you can use as an excuse, but at the end of the day, I had to face myself and say "is that the person I really want to be?" I remember when I was a kid, I wasn’t that way. I used to challenge myself, I used to push myself so I guess I went back to those childhood experiences, examined it and thought “what can I do now as an adult to bring that to the forefront, to push myself again?" Once I realized I had this propensity for mental laziness, I then know when it comes up, I know when I start telling myself those excuses, I can check myself and use that discipline, use consistency and start putting in the work."

-Ian Morgan

Listen Now Key Takeaways * Who is Ian Morgan? * Why we lose connection to ourselves as athletes * Overcoming mental laziness * The problem with taking on too much too quickly * Ian Morgan's inspiring transformation * You're never to old to start * Defining Success

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Links * Follow Ian Morgan on Instagram * My podcast episode I mentioned: Picking Yourself * Check out my Substack about high-performance mindset * Sign up for my weekly newsletter!

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Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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Have you ever noticed that when you get close to the end of something hard, you wish you were at the finish line? I notice this feeling the most in a mountain bike race. It doesn't matter how long the event is, but when I'm 70% done (or sometimes even before), I start dreaming of the finish line. It also happens during a workout or a project. We start anticipating being done and then wish to be at the finish line. I admit I've even done this looking at how long it'll be before my son's nap, wishing the time away so I can have a break.

Why do we try to speed up time? Most of the time, we worked hard to even get to the start line, and then we catch ourselves wishing the time away. I don't have all the answers, but there are my thoughts. I think that sometimes we wish time away because we are bored, uncomfortable, or thought things would be different. The thing I've learned through racing that applies everywhere else in my life is that the uncomfortable moments never last. The patience of wading through them and catching the next wave teaches us that we are resilient. It doesn't mean you have to enjoy the discomfort, boredom, (insert how you feel and why you might be wishing it away). I used to wish time away, even when I was winning a race because I felt like I had everything to lose and felt vulnerable. How can we savor more moments in life, even when we find ourselves wishing it away?

• The awareness that you are trying to rush time or wish time away is a good place to start
• Ask yourself why you might be wishing time away. When I catch myself wishing time to pass with my son until naptime, it's because I want a break. When I wish time away at a race, it's because I either feel vulnerable to something bad happening, I'm bored, or things aren't going my way and I just want them to be over. What insight can you get from noticing you are wishing time away?
• Ask yourself how you can savor the moment. What joy can you find, if any? How can being present and not wishing it away serve you later?
• Remind yourself “this is what I came for.” When you do an interval workout and you are suffering and just want it to be over, that discomfort is actually what you came for because it's how you improve. If you are out doing a sport or at the gym, this is what you came for. If you're a parent, raising children is what you came for. It doesn't necessarily make it easy, but a simple mindset shift maybe makes you realize that it isn't going to be perfect or feel good all the time. It shifts you from avoiding discomfort and into a mindset of accepting the discomfort as normal, but also impermanent. Another note is that we often look back fondly, even on hard times. I hear people say some of their favorite times in their lives were when their kids were little or some of when they were in the thick of the hardest (voluntary) challenges they've done. We look back fondly at these moments, but sometimes when we are in them, we want to speed up time because we wish things were easier. Savoring the challenges and knowing that later this will also be a moment or moments that you will fondly reminisice is powerful. How will the "future you" feel if you savored the moment?
• There is wisdom in discomfort as long as you aren't damaging yourself.
• There is a texture of acceptance for what is when you try to savor instead of wish it away.

“Happiness is a butterfly, which, when pursued, is always just beyond your grasp, but which, if you will sit down quietly, may alight upon you.”

-Nathanial Hawthorne

Do You Say I'll Be Happy When? We often assign contentment to the endpoint of a goal. We say things like:

• I'll be happy when I save $5,000
• I'll be happy when I lose 10 lbs
• I’ll be happy when I win a race
• I’ll be happy when I go on vacation.
• I’ll be happy when I buy a house.

The first problem is that our happiness in all of these examples is that we place our happiness on an outcome. The second problem with this is that even if you do achieve the outcome, your brain will rapidly recalibrate to a new normal, or if it looks like you aren't going to achieve your desired outcome, you may lose all motivation.

We’ve all progressed and met goals that we thought would make us happy, but when we get there, it’s often not as amazing as we had hoped or we don’t feel that contentment we were hoping for. In ancient Buddhism, this phenomenon is called the "hungry ghost" where we keep trying to feed our ego, but we never feel full. It'll never be enough. We also look at other people who have more of whatever it is we are striving to obtain and automatically assign that they are happier than us.

We are on a quest to feel fulfilled, to feel happy, to feel content. But what does that even mean?! Have you ever sat down and tried to define what happiness means to you? Our dictionary defines happiness as showing pleasure or contentment. Aristotle used the word eudaimonia to describe the feeling of happiness. It’s a greek word that translates to human flourishing or blessedness. The word happiness is often considered too vague in research and has been replaced with the term "subjective well-being" instead.

We often hear “focus on the process and fall in love with the process, don’t think about the outcome.” I do love this advice and it’s something I often remind myself to remember. I can personally think of things I’ve achieved where I’d say “I’ll be happy when…” but that happiness is short-lived. Being happy working towards doing something, doing your best, and focusing on daily steps to improve are great ways to feel more fulfilled and find meaning in your life. BUT! There’s an even better way I found to talk about happiness and define happiness.

The Theory of Authentic Happiness: Martin Seligman Martin Seligman is a pioneer of positive psychology and created a Theory of Authentic Happiness. Look him up if you want to read some of his books. The Theory of Authentic Happiness defines happiness with three elements: positive emotion, engagement, meaning. We need all three. To get deeper: positive emotion is what we feel (pleasure, proud, etc). Engagement is achieving a state of “flow” or concentrated attention. And meaning refers to belonging to and serving something that you believe is bigger than the self. This way of defining happiness really resonated with me: positive emotion, engagement, and meaning because a lot of them weren’t just an end state or an outcome. We achieve flow or concentrated attention just by being focused on one thing. A deliberate presence- everyone gets there in different ways, but it’s based on action, not the end result of the action. I like meaning as a sense of purpose to help others because again, it’s not specifically outcome-based, but actions you take on a daily basis to give your life meaning. There may be gold stars, podiums, promotions, or more money that might come along the way as a result of these actions, but don’t push happiness to when we get those things and are data points on a trajectory. And positive emotion- well who doesn’t like that! Try to think of times this week when you experience positive emotions and then try to figure out what they were linked to.

For me, positive emotions are often linked to improvement (getting better on a technical section), feeling a sense of joy(like when I spend time with my son or experience a beautiful trail), helping somebody, or being around people that make me feel more loved.

To summarize, I've talked about simply being aware of when we wish time away to avoid discomfort, boredom, or some other emotion. There is value in accepting the moment and looking for value in it, especially because the discomfort we are wishing away is often something we signed up for. One caveat is that sometimes we have difficult times in our lives come up that suck and we didn't sign up for them; really heavy things like death or sickness of a loved one (or ourselves), pandemics, etc. In some of these cases, we won't know when the finish line will be. We can try to appreciate the here and now while still gently holding onto the idea of a finish line (to maintain hope). We can hope for the future or a result, but also find a way to savor even difficult times or moments, accept what is now, and live in the present a little bit more. That doesn't mean ignoring all the negative emotions either.

Next, I talked about one way to define happiness and how we often will hang out happiness on a future event because we think it will bring us contentment. I shared a theory from positive psychology with how to find contentment and meaning en route to achieving your goals, and pointed out that getting that gold star or achievement might not be as amazing as you originally thought. That isn't to be a downer- quite the opposite. It's to show that we can find happiness and joy in our daily actions instead of saying, "I'll be happy when..."

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Sarah Sturm is a cyclist who can't be grouped into a specific category of cycling. Although you might know her bright smile and speedy results from gravel, she is a 2x Singlespeed Cyclocross National Champion, a podium finisher at the Leadville 100 Mountain Bike Race this year, has multiple high-profile gravel accolades (aka Belgian Waffle Ride, Steamboat Gravel (SBT GRVL), Oregon Trail Gravel Grinder, The Rift in Iceland, and more), and done a sizeable amount of racing road and cross-country mountain bike races... to bikepacking adventures for fun. Oh, and let's not forget to mention we met at the Trans BC Enduro stage race. When there are two wheels involved, Sarah's spirit for adventure, connection, and fun has taken her down many trails, roads, and paths.

In addition to all the time Sarah Sturm spends cycling (in the saddle) and professional commitments, she also coaches young riders in the Devo Program in Durango, CO, and has a successful graphic design business called Oso Creative. Sarah isn't only inspiring a new generation of riders, but also the fellow racers lining up next to her.

Sarah Sturm's trajectory as a cyclist hasn't always been easy. Early on, she found she wasn't having any fun racing her bike and after a hiatus, came back to it with a newfound sense of joy and perspective. In this episode, you'll immediately feel her ability to connect with just about anyone, her positivity, and vulnerability no matter who you are.

"I know progress not perfection. We hear these things, but it’s so hard to actually embody that sometimes because you just want to do well all the time and be the best. It’s not even about crossing the finish line, but proving it to myself sometimes if that makes sense. I’m not very good at actually looking back and being proud at some of the stuff I’ve accomplished.”

• Sarah Sturm

Listen Now Key Takeaways

• the pressure of professional athletics
• progress not perfection
• challenges of being a female athlete
• how to have a good relationship on social media
• our own jealousy and insecurities
• how vulnerability can be powerful
• what’s my worth
• how to deal with pressure

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Links * Follow Sarah Sturm on Instagram * Grab the book Mindset by Carol Dweck * Check out my Substack about high-performance mindset * Sign up for my weekly newsletter!

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Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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Most of us try to balance the act of doing and the feeling of being in our lives. We ask ourselves questions like, "How can I work hard and have success without burning out? What do I need to do to feel fulfilled while striving for improvement?"

Brad Stulberg, author of the bestselling author of the new book, The Practice of Groundedness, and also Peak Performance regularly researches, writes, and coaches on the many elements of health, well-being, and sustainable performance. And today, he returns to the podcast for his third conversation all about how to feel more grounded. His research suggests 6 principles of groundedness: acceptance, presence, patience, vulnerability, community, and movement.

More specifically, The Practice of Groundedness focuses on:

• Accept where you are to get to where you want to go
• Be Present to Own Your Energy and Attention
• Be Patient to Get There Faster
• Embrace Vulnerability to Build Genuine Strength and Confidence
• Build Deep Community
• Move Your Body to Ground Your Mind

Brad's book combines ancient wisdom with modern science to dive into how to build a strong foundation. We talk about separating your work from your sense of self, how heroic individualism can be challenging, the importance of having local community, and how to have a more deliberate relationship with striving.

Heroic individualism is a never-ending game of one-upmanship against yourself and other people, so you’re constantly trying to beat yourself and other people where measurable achievement is the main arbiter of success and the goal post is always 10 yards down the field, so you never actually arrive. You think that if you just accomplish this, or just win that race, or just achieve that thing, or just fall in love with that perfect person, then you’ll be content. But what you find is that there is no arriving at contentment and having that mindset will make you miserable. Whereas contentment is an ongoing practice of the principles that we talked about with groundedness. Contentment is every day, aligning your being with your doing and practicing those things.

Brad Stulberg

His work has been featured in The New York Times, New Yorker, Atlantic, Wall Street Journal, Los Angeles Times, Time Magazine, Forbes, and more. In his coaching practice, he works with executives, entrepreneurs, and physicians on their performance and well-being. He lives in Asheville, North Carolina. Make sure you listen to our podcast episodes on Peak Performance and The Passion Paradox!

"Keeping it fun is really important for me. Particularly taking the work very seriously, but not taking myself seriously at all. What does that look like in practice? The Practice of Groundedness, this book, I care deeply about. I think it’s excellent. I'm going to do everything I can for the book. But the book was such a team effort with so many people. The book is just my brain at one point of time, it’s not me. But now the book is its own thing. Separating my sense of self from my work. Really caring about the work but realizing that it's something I did, it’s no longer me. That’s been really helpful because I can feel like I want the book to be really relevant without feeling like I need to be really relevant." 17:28

Brad Stulberg

Listen Now Key Takeaways * the metaphor of the three-legged stool * combining ancient wisdom with modern science * how to practice more patience * a healthy relationship with striving * separating work from your identity * heroic individualism * excitement vs. ease * the difference between being grounded vs. being balanced * importance of local community * why movement makes you feel more grounded

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Links * Get The Practice of Groundedness * Check out The Growth Equation * Check out my Substack about high-performance mindset * Sign up for my weekly newsletter!

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Sonya has been committed to a plant-based diet for almost a decade. Her interest in and passion for the benefits of plant-based eating has led her to connect to those equally committed to the space.

Cue this week’s episode with Stevan Mirkovich - owner of Planted Expo, a trade show, platform and network to connect Canadians to local vegan and plant-based businesses. Sonya will be speaking at Planted Expo this weekend and had a chance to speak with Stevan leading up to the event.

Stevan is a recovering food addict, who experienced overeating, junk-food veganism, and eventually found his way to a plant-based style of living. He has guided hundreds of people in plant-based nutrition, cooking through sharing educational resources to help people transition to a better way of eating.

Sonya and Stevan had a fantastic conversation spanning the topics of leadership, cooking, plant-based diets, human connection and more.

"“That control piece is an interesting one because the truth is, you’re the only one that can control what you eat, or should be the only one that controls what you eat, right? And it shouldn’t be, well my spouse does this or my partner does this or my family does this, and therefore, I can’t have the agency that I’m looking for in my dietary choices...just to really stay narrow here. But, that being said, it is tricky because the nuance there is what you raised, in that a lot of our responses to our emotional upheaval or our emotional dysregulation is a desire for control. That desire for control can express itself in a variety of settings, in a variety of ways. For me, it happened to express itself through controlling what I eat and I think probably for a lot of people that is the truth. So it’s reframing your perception of control and not abnegating your agency in what you choose to eat, but also having a healthier relationship with the choices you make around food when you’re aware of your emotional state.”"

• Stevan Mirkovich

Key Takeaways * When something throws life out of balance * For the love of food and coffee * Planted Expo * Cooking classes * Getting comfortable in the kitchen with plant-based recipes * Going plant-based in 2003 * Emotions around food * Searching for control * Food as a social issue * Importance of human connection

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Links * Learn more about Planted Expo * Liked this episode? Listen to other podcasts on plant-based nutrition * Check out all of my info on plant-based nutrition * Check out my Substack about high-performance mindset * Sign up for my weekly newsletter!

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Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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This week, Sonya gets personal and talks about all the details of her second pregnancy. She shares her experience from the first 20 weeks and some of the lessons she learned from her first pregnancy with her son.

Key Takeaways:

• Why we decided to have a baby now
• Early pregnancy experience with a SURPRISE
• My biggest lesson as a parent
• Knowing when to trust your doctor
• How self-compassion and acceptance are helping me
• I’m okay if I am not achieving

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After first connecting on Twitter, Sonya was interviewed on Lindsey Hein’s podcast “I’ll Have Another with Lindsey Hein,” where she talks with motivating and inspiring runners. Lindsey aims to inspire and refresh listeners in her conversations with runners of all levels, from your everyday runner to Olympic athletes. 

Lindsey is an RRCA Certified Running Coach and coaches runners, writing personalized training plans for all distances - 5K to marathon distances. Lindsey also founded her own podcast network - Sandyboy Productions - which includes The Illuminate Podcast and The Up and Running Podcast.

In this week’s conversation, Lindsey and Sonya talked about running, consistency, expectations, time management, and more.

Key Takeaways

• The courage to try something new
• How she got into running
• How to stay consistent
• How to meet yourself where you are with expectations
• Getting PCOS and a miscarriage
• What it means to have a performance you are proud of
• Powerful mantras
• How she manages her time
• Why she loves reading

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Dre Baldwin went from playing NCAA D3 basketball to a nine-year basketball pro. His path to the highest level fo the sport required a level of discipline and toughness that drove him to build his “Work On Your Game” brand to share those tenets with a wider audience. 

He is now a full-time entrepreneur who has authored 29 books and participated in TEDxTalks about discipline, confidence, mental toughness and personal initiative. He’s active on YouTube and has a daily Work On Your Game Podcast. 

Sonya and Dre had a great conversation this week about how to go from thinking to action, self-belief, building confidence, choosing oneself and more.

Key Takeaways

• Work on Your Game
• How to go from thinking to action
• How to deal with comparison
• Becoming a pro-basketball player and an entrepreneur
• Self-belief
• How to build confidence
• How to know when to quit or keep going
• Choosing oneself

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It IS possible to thrive in motherhood and your career! This is the message that Molly Dickens, co-founder of &Mother actively promotes.

&Mother’s vision is a culture where motherhood is not a limiting factor in how women succeed professionally or personally, and where women can openly express their needs and receive support without retribution. It is a working world where mothers are supported as leaders and sought after as employees. Where the value of mothers in the workforce has become intrinsic such that new structural norms facilitate the needs of the modern family.

The mission is to break barriers that limit a woman’s ability to choose to thrive in both motherhood AND a career.

One of organization’s first initiatives is creating cultural and structural change within the sports industry and shifting the narrative.

This week, Sonya sat down with Molly, a scientist, writer, advocate, and mother of two. Formerly an academic researcher, Molly became a founding team member of a maternal health startup to pursue her passion of empowering mothers. And by co-founding &Mother, she is continuing to support women and their choice to pursue career and motherhood while enabling mothers to become the driving force breaking down a system that has historically dismissed, undervalued, and discriminated against them.

Key Takeaways * Why &Mother was formed * Stereotypes and barriers that mothers face * Systemic and structural failures for women * The motherhood penalty * Equity over equality for women in the workplace * Maternal mental health * What &Mother is doing to create change * The pressure to be a trailblazing mom

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I've spent well over a decade focusing on peak performance- both athletically in my quest to become one of the world's best endurance mountain bikers, but also in business and brainpower. I used to think the key to peak performance was the focus on mastery: putting in the work to acquire the skills and wisdom to be a top performer in a given area. While mastery and work ethic are certainly key components to peak performance, I have learned that there are multiple foundations upon which peak performance stands. So what is the foundation to mastery, work ethic, and ultimately peak performance?

The answer is not as simple as one thing, but it is as broad as one category: health. Oftentimes, we think health is as simple as sick or healthy, but the category of health goes deep and wide. Health encompasses emotional and mental health, physical health, environmental health, spiritual health, and relational health. In my training as a health coaching through Vanderbilt's Integrative Medicine Program and work towards becoming a NBC-HWC, we look at health in our coaching sessions broken down into these specific categories.

What does it mean to be healthy? Health is multi-dimensional including emotional, mental, physical, environmental, spiritual, financial health and more. Specifically, we consider these health categories to paint in broad strokes what it means to be healthy

• Sleep and Rest
• Mind-Body Connection
• Compassionate Self-Awareness
• Daily Rhythm and Balance
• Food and Nourishment
• Environment
• Spirit and Soul
• Relationships and Community
• Movement, Exercise, and Play

At the center of health is mindful awareness of your actions, your attitude, your habits, and your thoughts. What do these categories have to do with peak performance?

Think of yourself as a beautiful tree with a large trunk and expansive branches with and vibrant leaves. Or if you prefer, a skyscraper with a really cool architectural design. If your tree has roots that are not nourished properly, or if there are cracks in your building's foundation, that tree is going to eventually fall over and that building will come crashing down. The tree can only grow big and healthy if its roots and nourishment are healthy. A building can only be built tall and sturdily with a well-planned foundation.

That brings me to today's topic which is taking care of your foundation. It was the subject of a keynote I did last week to an executive team interested in performance, but also highlighting that peak performance starts with taking care of the person.

The HARDEST thing to do when we get busy, stressed, or super-focused is to take care of our key needs as humans, but they pay the largest amount of gains. We all want happiness, general well-being, and satisfaction in life, but you have to take care of your foundation before you feel fulfilled and good most or at least some of the time. Things like achievement, comparison, stress, and overwhelm can crowd out feelings of ease, happiness, and having energy. Burnout affects over 62% of the workforce.

How do you know if you are getting burnt out? Symptoms of burnout include apathy for something you generally enjoy, frequent sickness, having trouble sleeping, feeling short-tempered, everything feeler harder than usual, and loss of motivation for everything. In 2019, the World Health Organization classified burnout as a legitimate medical diagnosis.

Listen Now about Peak performance! How do you take care of your foundation for peak performance? There are so many categories when it comes to health. It's why I went into health coaching. It starts with assessing your current state with each area of your health and then choosing what you want to focus on. Personally, I think the most important place to start is with sleep and rest. Most people do not get enough sleep and we certainly do not get enough rest with the fast-paced hustle culture and constant stimulation from our digital devices. When you can start looking at your life and your goals from a more rested state, it becomes easier to make better decisions about food, your self-talk, exercising, and other areas of your life that fill your cup.

How Much Rest Do I Need for Peak Performance? Rest isn't just about getting enough sleep at night. And most people do not get nearly enough sleep. Personally, sleep has always been my #1 health priority. Yes, sleep has been a priority over healthy eating (would I rather go to bed early or lose an hour of sleep doing meal prep? I always choose sleep although it shouldn't be either/or). I generally choose sleep over an extra thirty minutes of training. Check out Dr. Matther Walker's book, Why We Sleep for a deep dive into the science of sleep and how to sleep better and more efficiently. Rest also extends past sleep. You might be sleeping 8 hours a night, the other 16 hours of your life are stressful and hectic. Sleep helps, but taking needed mental and physical rest throughout the day is imperative for performing and avoiding burnout.

Do I Need to Take Rest Days or Periods of Rest? The easiest way to look at rest cycles is in athletic performance. Most of us know you should take one rest day away from exercise during the week. The rest is part of the work and is how you get stronger. Training breaks your muscles down and the rest is how they rebuild so you can be faster or stronger the next time. Recovery and rest also extends to your brain. Check out this podcast I recorded with PhD Walter Staiano on how mental fatigue affects physical performance. The Principle of Progression shows that we need to have cycles of build and rest to perform.

A lot of us feel guilty or anxious when we take down-time. That is partly due to our culture, but also partly due to our own issues of enoughness or self-worth. It has taken me a lot of personal inside work to finally recognize that resting isn't lazy and that I shouldn't be pushing every single second of every single day. I've tried that multiple times, and it has always ended badly for me.

You may have heard of Mihalyi Csikzentmihalyi in regards to his groundbreaking work with flow and performance. He also has done work with studying creativity. One thing that Pulitzer Prize Winners, Nobel Prize Winners and the brightest minds had in common: they practiced the Principle of Progression. They had periods of focus and intensity followed by periods of restoration and recovery.

An addition- it's normal to feel stress, but too much stress can lead to feeling fatigued all the time. Here's a podcast (and article) I wrote on how to rethink stress and make it work for you.

What Are Some Examples of Rest? * Mindfulness and meditation practices * Things that don't require striving or added stress: walking, playing with your dog or kid, listening to music, or even task-oriented or creative pursuits like cooking, cleaning, or playing music. The idea is that you aren't trying to attain something by doing it. You do it because you like it, pure and simple. * Exercise can count as rest if you aren't taking on a lot of physical inputs- exercise counts as mental rest and a way to destress. Too much exercise and having exercise as the only coping mechanism for stress needs to be monitored so you don't overtrain * Sleep or even just closing your eyes for 10 minutes * Social time with friends. Research out of Harvard showed better exam performances among students who spent time with friends instead of every second preparing for an exam * Taking one day a week totally off. No checking email, no working at all * Taking several extended vacations because sometimes it takes a couple days to get into the swing of rest or vacation mode. * Consider taking a break every 90 minutes (the ultradian performance rhythm is 90 minutes on, 20 minutes of down-time). Even taking a 5-minute break every hour makes a difference.

Key Takeaways on Finding Peak Performance * Your work and your craft sit on top of a foundation of self-care, much like a sturdy tree trunk that grows from healthy roots * The first thing to get neglected when life gets busy is taking care of our foundation. Or we prioritize our work or craft over basic self-care * To perform at the highest level, whether it be physical or intellectual, a strong foundation will lead to peak performance. It includes focusing sleep/rest, nutrition, movement, social connection, mindful self-awareness and self-compassion. * This article and podcast focused on sleep and rest is a great place to start. From a rested state, you can make better decisions and have more energy and motivation for the rest of your self-care practices * I listed some great ways to rest if you don't know how to rest.

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As an endurance athlete, nutrition is a critical piece of success. In this week’s podcast, Sonya sat down with Stevie Lyn Smith, a Registered Dietitian and avid endurance athlete, to talk all things sports nutrition.

Stevie Lyn is a sports nutrition specialist, marathon runner, Ironman triathlete and adventurer. She knows a thing or two about preparing your body for an endurance event. She founded Stevie Lyn Smith Nutrition Wellness Consulting, PC, and writes for the wellness company, InsideTracker. She has also contributed to Runner’s World Magazine, Outside Magazine, Bicycling Magazine and Triathlete Magazine.

Tune in to hear more about how to fuel your body, weight loss, knowing how much to eat, and more.

Key Takeaways * Common biomarkers * How to lower cortisol * All about iron * Supplement safety * Inflammation vs. anti-inflammation * Focusing on sports nutrition * Weight loss * Knowing how much to eat

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What happens when you start running for fun instead of a finish line? In this week’s podcast, Sonya sat down with Tina Muir, CEO of Running for Real, an incredible podcast and the largest global community of socially engaged runners, and talked about learning how to run for enjoyment instead of recognition.

Tina hosts the Running for Real Podcast, a collection of podcasts about running, the climate emergency and social justice. She also co-hosts Running Realized with Knox Robinson, exploring running culture.

In addition to her professional running career representing Great Britain and Northern Ireland, Tina is recognized for her story battling nine years with amenorrhea (RED-S), or the absence of menstruation.

Tina is the mother of two girls and is supported by Alta Running.

Key Takeaways * Running for enjoyment instead of a finish line * Burnout * Amenorrhea * Evolution of self talk * Happiness versus success * Sports psychology and meditation * Passion versus compulsion * Climate Change * Running realized * Social change

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Mindset and performance coach Polly Bateman works with clients to recognize negative patterns in behavior and barriers they reinforce for themselves. By facilitating a shift in mindset, Polly helps her clients progress in life to become more fulfilled and happy.

Polly believes that we’re our own problem and solution and that everything we need to lead a fulfilling, productive, and happy life is within us. It’s just a matter of moving past our self-imposed limits.  

Sonya and Polly talk about vulnerability, coaching, mindset, performance and more in this week’s podcast.

Key Takeaways

• Tapping in to your own vulnerability
• 3 fundamental triggers
• Dealing with your past without it defining your future
• Breaking habitual patterns
• Identifying your blind spots
• What it means to take full responsibility for your life
• Dealing with rejection and failure
• Zone of genius/value

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Catharine Pendrel, a three-time Olympian and 2016 Bronze medalist mountain biker, became a new mom this year. In this episode, Sonya and Catharine discuss training during pregnancy, process-oriented goals, overcoming adversity during the pandemic, and more.

Pendrel grew up riding horses and later bicycles in Canada. In addition to her Olympic appearances, she has two World Championship titles for Canada and 40 World Cup podium finishes. She lives and trains in Kamloops, British Columbia, and races professionally for the Clif Pro Team.

In 2017, Pendrel and her husband Keith Wilson formed Pendrel Racing, a cross-country mountain bike development team created to provide opportunities for the next generation of Canadian mountain bike racers.

Key Takeaways * Process oriented goals * Adversity during the pandemic * Approaching training during pregnancy * Returning to the sport after a C-section * Returning to racing with a baby * Shifting expectations * Dealing with self-doubt * Olympics

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How do you feel in your body when you hear the word stress? I'll give you a second to tune in. We spend so much time trying to avoid stress, but what would happen if we leaned into it? What would happen if we allowed ourselves to feel it? How we relate to stress is important to making it work for us in a positive way.

Oftentimes, we view stress as a constricting, negative input that we associate with feelings of overwhelm and feelings of being unsettled. Stress can certainly create those feelings in the body, but we usually feel this way when the stressful feelings become unmanageable. Stress can also become too elevated when it turns into anxiety. Stress turns into anxiety when we start asking too many questions and trying to predict the future when there is no way to actually do that. Stress also becomes a challenge when we try to ignore the discomfort it may be causing. The problem with trying to ignore discomfort is that it will not make it go away. In fact, suppressing the feelings around stress will only make it worse.

Our relationship with stress, especially in the form of mindset and attitude is actually more impactful than the stimulus that is causing the stress itself. There's a wealth of scientific research on stress and how we can use your mind and self-awareness to optimize stress.

As athletes, we intentionally put our bodies under stress because we need stress to grow and improve. Our workouts create stress and our muscles breakdown, and our recovery days are what enable us to recover from that stress and get stronger. If you've had a big project at work, the stimulus or pressure of having to get something done can create stress. Sometimes that acute stress can be motivating and have you do focused work. Other times, having a big project can create too much stress and anxiety. So how do we manage and how should we think about stress?

What is the Stress Response? Our body needs to react to life-threatening situations- it's the body's response to keeping us safe. From an evolutionary standpoint, it kept us alive from tigers lurking in the grass. Today's tigers are a little more insidious- start lines, our job, mortgages, potential sickness... and our minds love to take the ball and run with thoughts about future negative outcomes that haven't even happened yet. If you want to know why we tend to focus on the negative, here's my podcast and article on our negativity bias.

Our body responds accordingly when we encounter a stress response. Our culture has labeled this response as a negative thing, but really? The stress response gives us energy, focus, and oxygen.

Here's how it works:

• adrenaline increases heart rate, preparing you for action
• your breathing speeds up when your heart rate increases, giving you extra oxygen
• cortisol increases sugar levels giving you extra energy

Extra energy, focus, and oxygen doesn't sound all that bad, does it?

Mantra: "Stress gives me extra energy, focus, and oxygen so I can perform at my best."

What Can We Learn From Leaning Into Stress? As I mentioned earlier, avoiding stress and even shrinking away from the discomfort it might initially cause is simply not effective. Avoiding stress or stuffing it can cause health issues and anxiety.

The first step to making stress work for you is simply to notice and acknowledge it.

The way you think about stress after acknowledging it gives you power. Treating yourself with self-compassion saying something like, "It's okay" or "This feeling is normal" or even "This is going to help me perform at my best" makes a measurable difference. There was a Harvard study conducted where researchers asked students to say "I am calm" while others were instructed to say "I am excited" before giving a speech. The group that said "I am excited" felt more confident and handled the pressure better, and gave better speeches. They noticed the energy in their body and made it work for them.

Positive mantras help reframe stress into strength. We feel the energy of stress before or during an important phone call, at the start line of a race, or before giving a talk to a group. Telling yourself that this is your body trying to help you can help calm the mind. It probably won't bring your heart rate down, but it lessens the fear around the stress. Next time you feel stressed, try saying "I'm excited" or a phrase that resonates with you instead of labeling stress as a negative thing you should be avoiding.

Acute stress is actually good for us because it helps us perform. Chronic stress, however, can be the culprit for the landslide of health issues associated with stress. Chronic stress results in elevated cortisol for long periods of time, moodiness, and sickness that can lead to more serious diseases. Interestingly enough, in a 2006 US Study, researchers noted that while chronic stress increased negative health outcomes, it only affected people who identified stress as being harmful. People who believed stress could be helpful or that it simply wasn't harmful weren't affected in the same way. Chronic stress is linked to our mindset around stress.

Thoughts about stress tend to perpetuate into negative thought loops. A stimulus causing a stress response is actually pretty brief. It's our mind and the ruminating about our fear that causes most chronic issues with stress. Dr. Jud Brewer wrote a great book called Unwinding Anxiety that encourages us to use curiosity to identify these thought loops. Simply asking, "What am I getting from this?" can pull you out of the loop. For more, listen to the podcast I recorded with him. He says that fear + uncertainty = anxiety. The reasoning part of your brain can go offline when you are stressed or anxious. By engaging the part of your brain that involves curiosity brings a new perspective. We can waste so much energy worrying because we feel like worrying is a form of control- worrying gives us something to do.

Another perspective shift is that stress is a reaction of your body saying, "Hey! You care about this thing!" Caring about something is actually a good thing! Researcher and Professor a suggests that you can reappraise your stress by asking these questions to gain insight from your stress: Why am I stressed about it? What do I care about? Is there an opportunity here?"

Stress can build resilience and confidence, especially when you think big picture. Recalling a stressful situation that you overcame in the past reminds you that you can handle and even thrive through your stress. Assessing past wins in different contexts build efficacy and confidence reminding you that you can handle anything that comes your way. Ask yourself, "When did you rise to a stressful occasion?"

When we get stressed, we also tend to narrow our focus and even become self-obsessed. Thinking bigger picture or thinking of how you can help others when you are stressed pays large dividends. Social connection is one of the first things to go when we are busy and stressed and yet is one of the most important allies in helping us feel connected and manage our stress. It helps us get out of our head when we spend time with others.

Your mindset and attitude towards stress shape the way we view challenges. And when stress starts feeling out of hand, a person who takes a more positive mindset towards stress will come up with and execute strategies to help with stress management.

Here are some other stress management tips I like to practice in addition to the strategies I've already listed:

• Adopt a regular breathwork practice. Breathwork is something we cover in my mindset course. One of my favorites is box breathing where you inhale for 5 seconds, hold for 5 seconds,,etc.
• Try meditation, especially stress specific meditations you can find in any meditation app. Focus on breathing out the stress and having your exhales be longer than your inhales
• Go to bed an hour earlier every night or get more sleep
• Therapy and talking about your stress
• Journaling to give perspective
• Exercise- we know this one!
• Eat healthily- processed foods don't make us feel good
• Avoid alcohol, especially when you're stressed
• Talk to a friend

On an interesting cultural note:

Researcher Kelly McGonical identified something called the stress paradox: happy lives contain stress, and stress-free lives don't guarantee happiness. In her research, she saw that nations that had higher levels of stress were likely to have higher GDP, longer life expectancy, and improved quality of life. When we challenge ourselves and expand the limits of our comfort zone, it can cause stress- but this can be a good, adaptive stress that brings meaning, purpose, and confidence to our lives. Trying to manage the line of helpful stress versus going overboard and getting burnt out is a challenge, but it starts with the self-awareness to identify how you're feeling and what it's doing for you.

Key Takeaways on Making Stress Work For You * Acknowledge and notice stress * Identify that stress gives you energy and focus * Use a mantra like "I'm excited" or "Stress helps me perform" to reframe "I'm nervous" or stressful self-talk * Approach stress and anxiety thought loops with curiosity. "What am I getting from this?" * Realize that stress means you care. Ask questions to delve into the insight that stress gives you * Look for past positive experiences with stress * Reach out and help others when you feel stress to get out of your own head * Periods of intensity need to be followed by periods of rest to adapt to stress (physical or mental)

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Experiencing the outdoors in Canada is a must. The gorgeous landscape is prime for all kinds of outdoor activities. But the terrain can be tricky, so It’s important to make sure you’re informed, aware and safe when enjoying nature. 

That’s where AdventureSmart comes in.

AdventureSmart is a national program dedicated to encouraging Canadians and its visitors to “get informed and go outdoors,” and offers educational programs, community outreach and special events to help reduce the number (and severity) of search and rescue incidents in the country.

During this week’s podcast, Sonya sat down with AdventureSmart’s Executive Director Sandra Riches to talk about AdventureSmart’s work and the work of the BC Search and Rescue Association. They discussed how to plan a trip, the essentials for travel, and how to know when to reach out to search and rescue.

Key Takeaways

• History of AdventureSmart
• Where to start with adventure safety
• Trip planning
• Basic essential kit
• Group dynamics
• How to know when to call search and rescue
• Riding alone
• Fire safety
• Wildlife

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Leidy Klotz is a professor at the University of Virginia, studying how we transform things from how they are to how we want them to be. He co-founded and co-directs the Convergent Behavioral Science Initiative (CBSI) at the University of Virginia. CBSI works to address climate change, systemic inequality, and other issues that combine the understanding of human behavior and the systems that this behavior creates. He has also authored over 80 research articles and has appeared in Nature and Science, The Washington Post, Fast Company and more.

Prior to becoming a professor at University of Virginia, Leidy designed schools in New Jersey and played professional soccer.

His recent book, Subtract: The Untapped Science of Less, released in April 2021, focuses on problem-solving and looks to prove why we overlook subtraction and how we can access its true potential. The book taps into why we add “to-dos” but don’t consider the “stop-doings.”

In this week’s podcast, we talk engineering, subtraction, confidence, and more.

Key Takeaways * Engineering thought process * Subtracting to change something from how it is to how we want it to be * Why we add instead of subtract * Subtracting in athletic training * Without doing less, you can’t do more and are less efficient * It takes confidence to do subtract * Subtracting is not the same as not adding

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Have you heard of Lifestyle Medicine before? Lifestyle Medicine focuses on chronic disease prevention and possibly chronic disease reversal - things like high blood pressure, high cholesterol and diabetes. Lifestyle medicine uses six pillars in order to help patients and individuals optimize their health. The six pillars include: nutrition, movement, sleep, avoidance of risky behaviors, managing stress, and role of social connection.

We dive into these topics and more with Dr. Melissa Sundermann, double board certified physician in both Internal Medicine and Lifestyle Medicine. 

Dr. Sundermann currently practices medicine with IHA in Ann Arbor, Michigan and is helping to launch the IHA Lifestyle Medicine Institute. She has been featured in several Lifestyle Medicine articles and podcasts. 

Dr. Sundermann is plant-based and an endurance athlete. She is a 9x Boston Marathon finisher and a 3x Full Ironman Triathlon finisher. 

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Picture this- you just gave a presentation on a topic you're proud of... the hours of preparation and practice that went into creating the presentation, the nerves you had to overcome to stand up and actually give the presentation, and the relief of having it done. In some cases, maybe you felt that generally it well overall. If you tend to be more self-critical, maybe you're focused on the one thing that didn't go well instead of the hundreds of things that did go well. Let's take it a step further- let's say you are receiving feedback on the presentation. You heard a lot of positive feedback, but that one negative piece stands out in your mind and you can't stop focusing on it.

Why is it so easy to focus on the ONE negative thing you thought about yourself or the one negative thing that was said to you? Why does that seem to overpower hundreds of positive inputs and why do we sometimes even believe the negative things someone said or that we thought even if they aren't true?

It's called the negativity bias. It's a built-in mechanism that is pre-programmed to focus on what didn't go well, focus on the thing that we lost, focus on negative headlines, and all the things going wrong instead of all the things going right.

Some of us are wired to be more positive and happy than others. According to research by Dr. Sonya Lyubomirksy, 50 percent of our happiness is determined by our genes, 40 percent by our activities, and 10 percent by our life circumstances.

You may have heard the phrase, "neurons that wire together, fire together." Neurons are brain cells that build circuits for just about everything we do. Neuroplasticity refers to being able to mold those pathways. And when it comes to thinking positive? Turns out you can rewire your brain to trend towards the positive and work towards overcoming the negativity bias.

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Neal Henderson doesn’t believe FTP-based workouts are enough to train effectively. So what should you do instead? Coach Neal relies on 4-D Power. Want to learn more about what this looks like? Take a listen to this podcast!

Neal Henderson began coaching endurance sport athletes in the early 1990’s and founded APEX Coaching in 1999. He has coached several national champions, multiple world champions, and several Olympians. Neal raced triathlon professionally from 2000-2003. He is an Elite USA Triathlon and USA Cycling certified coach and was the 2007 USA Cycling Developmental Coach of the Year. He was also named the 2009 USA National Cycling Coach of the Year and in 2011 was awarded the Doc Councilman Coach of the Year award by the United States Olympic Committee (USOC) for the use of science in his coaching. Neal has been a staff member at the 2012 and 2016 Olympic Games as a cycling coach, and has served on multiple coaching committees for USA Cycling and USA Triathlon.

In this week’s podcast, Sonya and Neal talk all things training, intensity, 4-D Power training, how to be an athlete and more.

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We’re big fans of NoMeatAthlete on this show. Sonya recently had the chance to interview No Meat Athlete Founder Matt Frazier (you can listen here) and this week, she sat down with CEO Matt Tullman.

Not only is Matt the CEO of NoMeatAthlete, he’s also the co-founder and CEO of 80/20 Plants, Complement, and Plant Bites. His career focus is nutrition-first health companies and driving the movement for plant-based lifestyles.

Prior to his nutrition-based companies, Matt founded The Digital Education Company (digest), helping K-12 schools transition from textbooks to technology. He was also the Managing Director of 7wire Ventures, a firm that started, incubated, and invested capital in businesses focused on health, education, and energy.

In this week’s episode, Sonya and Matt discuss plant-based diets, business, 80/20 and more.

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How do you prepare for an Olympics thats already been postponed and still surrounded with so much uncertainty? Sonya and Leah tackle that, as well as Leah's path to cycling, confidence, motivation, nutrition and more, in this week's podcast.

Leah Kirchmann is a professional cyclist from Winnipeg, who races for Team DSM and the Canadian National Cycling team. She represented Team Canada at the 2016 Olympic Games and is training for the upcoming 2021 Olympic Games in Tokyo.

In addition to Leah’s successes as a professional cyclist, she graduated with a Bachelor’s of Arts and Sciences with a focus on nutrition and public health. She is passionate about how diet and exercise can be catalyst for a happier and healthier society.

Leah brings her passions for sport and giving back as a R.E.A.L (Relatable, Empowering, Active Leader) role model for Fast and Female - a Canadian charity on a mission to keep self-identified girls aged 8-14 healthy and active in sports. She is also head of the Global Relay Bridge the Gap mentorship program, a non-profit organization that provides support for riders transitioning from junior to the professional level of the sport.

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On this episode of the Sonya Looney Show, Ethan Kross, one of the world’s leading experts on controlling the conscious mind, best-selling author and a professor in the University of Michigan’s Psychology Department and Ross School of Business, talks self-talk and his book, Chatter.

Kross studies how the conversations people have with themselves impact their health, performance, decisions and relationships. In 2008, he founded the Emotion & Self Control Laboratory at the University of Michigan.

As a leading expert in this field, Kross has been published in many peer-reviewed journals and has been interviewed on several major news shows, including CBS Evening News, Good Morning America, Anderson Cooper Full Circle, and NPR’s Morning Edition. His work has also been featured in The New York Times, Wall Street Journal, Harvard Business Review, and more.

In this episode, you’ll hear more about his lab, emotion, mindfulness, and problem solving. You’ll also learn more about his book Chatter: The Voice in Our Head, Why it Matters and How to Harness It, which interweaves groundbreaking behavioral and brain research with real-world examples to explain how conversations we have with ourselves shape our lives, and gives us the power to shape them.

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No one picked me to become a professional mountain biker or to start a podcast. No one picked me to become a speaker where I've been on stages for entrepreneurs, tech gurus, and other athletes. No one picked me to write for dozens of publications over the years.

Seth Godin, an author, marketer, speaker, and businessman said, "No one is going to pick you. Pick yourself."

I recently was listening to the NoMeatAthlete Radio where founder, author, and ultrarunner Matt Frazier was talking about making the NYT Bestsellers list with his co-authored new book: The Plant-Based Athlete. He talked about wanting the outcome of making the list, but already feeling successful before making the list because of the strong impact the book had on the world and to help serve his purpose. You can still want the desired outcome, but at the same time, you can also find joy and fulfillment without "making a list" or getting the validation from someone else that you are good or impactful. He also talked about starting his blog and the "pick yourself" mentality he learned from Seth Godin who mentored him.

I've been trying to describe those exact words for years, but could never find an eloquent way to say it.

Pick yourself.

If Matt didn't decide to start writing, the thousands (and maybe even hundreds of thousands) of lives would never have been positively affected.

To do the thing- the thing you are dreaming of, you often just have to start. Imposter syndrome makes us think things like, "who am I to write an article, who am I to try to finish a marathon, who am I to become a World Champion?" It takes courage to believe in yourself and believe in your dreams because if you're focused on outcomes, you could come up short. Let's go down that path. What if you DO come up short? What if you never make the NYT list? What if you never stand on a podium? Does that mean that all the work you've done was worthless? Most people would say no. It's the person and identity you become on the way there. The challenges and big dreams are the most important, regardless if someone else or society "picks you" to say you are great. The challenges and big dreams are a big part of what gives life substance and meaning. That's why we like to push ourselves and we feel proud of what we did.

But let me tell you a secret. I've always wanted to be picked. It's part of being human to want to belong and want people to like you. Growing up, I was never one of the cool kids. I desperately wanted the popular kids to like me and invite me to hang out with them. I wasn't even one of the "cool kids" in the band. Instead of picking me to be a cool kid, the cool kids picked ON me constantly. No matter what my level of success (I graduated 3rd in my large graduating class, was one of the top tennis players in my school, and was the top flute player in the band from grade 10 on), I still didn't feel confident. I still wanted nothing more than someone to pick me.

It wasn't until I decided to train for a marathon when I was 17 that I finally started to care less about fitting in with others. This was a different goal that I set- one that wasn't what someone else expected of me. I didn't know anyone who had ever run a marathon. Running taught me to become my own best friend. Going to the gym every day and getting a job also got me out of the limited bubble of the kids at school. I started to like myself and as a result, others started to like me more too. When I chose myself- to do things for me and not because someone else in my family did it or I thought it's what I needed to do to "be cool," things started changing. The "cool kids" at school became more interested in me. But I wasn't interested in them anymore because I didn't need them.

That was the first time I picked myself.

Over the years, I had to keep picking myself. It's how I've built my career.

It happened again when I became a professional mountain biker. I wished a big team would PICK me so I could have support. I wanted to feel cool and validated that I had the whole team set up at races, be wearing the T-shirts of a famous team. But let me tell you- that never happened. If I had continued to wait for a team to pick me or someone "important" to believe in me, I probably would have kept that ceiling over my head- that I am not good unless someone picks me.

In 2013, I stopped waiting to get picked and I picked myself. I went and got all my own sponsors on my own and made my own program. I finally was a professional, getting paid to ride my bike and I got to choose where and how I raced.

I picked myself.

Do I still wish one of those heavily supported teams that get higher visibility in the media? Sure. But the things I've learned about business, about writing proposals, negotiation, finding contacts, networking, and all the other things I've built because of it are invaluable. I'm not saying you can't do those things if you are on a big team, but this was the only path for me and I'm grateful.

The same goes for writing! I wanted the media to pay attention to what I was doing- the adventures and crazy races in places most people have never ridden a bike. You could argue it was for ego and that is definitely part of it. But more so, I wanted to share the message and example that you are far more capable than you ever imagined. I wanted to share how I would do some of these events because they help bring value to daily life as well. But that wasn't happening either.

I picked myself again.

I decided instead of waiting for media to cover me, I'd cover it myself. I would write about my own adventures (and fortunately, all these publications wanted to pay me and publish my stories). Of course I still wish the media would pick me and write about what I'm doing, but it doesn't happen often. I so badly wanted to be on the cover of a bike-related magazine, but instead, my photography made it on the cover of a magazine just last year.

No one picked me to start a podcast or told me they would help me produce it. In fact, I had the audacity to send a message to one of the bigger podcasts (at the time) asking if I could come on the show. The podcast host said yes and I couldn't believe it! I kept following up, and they never responded to me again. Instead of saying no, they said yes and then ghosted me. That did not feel good. I asked myself, "why did I want to go on the show?" The answer is that I felt I had important things to share, but I realized by starting my OWN podcast that I not only could share my own thoughts, but I could create a space for others too! Would it ever have the reach of one of the bigger podcasts? Probably not, but the ripple effect of impacting even just one person is massive and more than you know! I also picked myself with public speaking. People ask how I started. I put a tab on my website for speaking and I started going to all the REIs wanting to do talks everywhere I went.

Picking yourself also means that you are doing the thing- bike racing, podcasting, speaking, writing- whatever it is that you are doing, for the sake of the activity itself. You might never get picked by the big organizations or things society deems important. I might never get the blue checkmark on instagram (yes, instagram also does not pick me as someone who is notable). That hurts for sure, but that's not why I do it.

Do the activity for the sake of the activity itself. You can want the outcome or validation, but that just becomes secondary.

I think about what would have happened if I had waited for a team to pick me, or a brand or producer to say I should start a podcast, or a publisher to come to me first to tell me I should be a writer, or a speaking agency telling me to be a speaker... or the thing that started it all- for a coach or someone to tell me that I could run a marathon at 18. My life would be dramatically different. Not only from the deep groove of self-belief that has been etched in, but most importantly- from the lives I have been able to touch and people I've been able to help along the way. That is why I get out of bed in the morning- because I believe we have agency over our lives and it starts with picking yourself. As you can see, some of my biggest rejections (NOT getting picked) have lead to the biggest amounts of growth and opportunity. When I feel stuck, I remember that this is part of the path. Feeling stuck, but still doing the work for the right reasons always compounds into something meaningful, even if you don't know what that is. Being stuck can feel like sitting in the valley fog and once that fog clears, you see the path to the peak of a mountain. Once you get to the peak? You realize there are thousands of other peaks and some of them don't even have a trail to get there.

One asterisk I will include is that no one does it alone. Someone did have to pick me to agree to my pitches for stories, or to accept my proposals for sponsorships. I had supporters who believed in me along the way, but I had to believe in myself first, even when one (not even my family) believed in me.

My question for you this week is - are you waiting for someone to pick you in order to go for a goal or a dream you want? Especially with the times we live in, you can pick yourself for just about anything. I'll leave you with a quote from my husband, Matt Ewonus, that I think about weekly:

"Have the courage to believe you are worth it."

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Eliot Jackson is a former Motocross rider and World Cup Downhill bike racer and is now a presenter for Red Bull TV and an entrepreneur. He is a published author in multiple national and international magazines. He is also the Chairman of the Grow Cycling Foundation, created shortly after the 2020 George Floyd protests. With the knowledge that the cycling world is not immune from a culture of exclusivity and racism, the foundation was created to deliver new avenues for inclusive community building and career development in the cycling industry and work to tear down barriers to entry in cycling for marginalized communities.

The Grow Cycling Foundation promotes education, access and opportunities to increase diversity and inclusion in cycling. The foundation believes cycling has a unique ability to address intersecting areas where specific communities have been underserved. They invest in programs that build belongingness in cycling by creating inclusive cycling spaces.

One of their first initiatives is building a Vesosolutions Pumptrack in Los Angeles to bring a cycling ecosystem to an area that has never had this sort of opportunity.

In this week’s episode, Sonya sits down with Eliot to talk about his racing career, work ethic and being a Black athlete in a white dominated sport. You’ll also learn more about the Grow Cycling Foundation and its mission.

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Can you be plant-based and an elite athlete? Matt Frazier says absolutely yes.

Matt, a vegan ultra marathoner, author, and entrepreneur is a plant-based diet advocate, but he also knows it’s not for everyone. Founder of No Meat Athlete, Matt is all about providing the tools for thriving on a plant-based diet and how athletes can be at their very best with this type of nutrition.

Matt is known for his No Meat Athlete Radio podcast and his books, which have sold over 125,000 copies in five languages. His work has also been featured in books by Rich Roll’s Finding Ultra, Brendan Brazier’s Thrive Foods, and Seth Godin’s What to Do When It’s Your Turn. In addition, Sports Illustrated called The No Meat Athlete Cookbook one of the best Health & Wellness books.

Now he’s back with a new book The Plant Based Athlete, written in collaboration with Robert Cheeke. This book guides those interested in making the important shift to a plant-based diet in how to do so with the best, most transformative results.

In this week’s episode, I catch up with Matt on the creation of the No Meat Athlete, a deep dive into what you need to know about protein and carbs and how not to worry about what people think.

And check out my conversation about The Plant-Based Athlete with Robert Cheeke.

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Are you trying to create a good habit or break a bad one? That’s Dr. Jud Brewer’s speciality.

Dr. Jud (MD, PhD) has over 20 years of experience with mindfulness training and a career in scientific research. His interest in how the brain works has led him to work with people to make deep, permanent change in their lives. He has developed mindfulness programs for habit change, including in-person and app-based treatments for smoking, emotional eating, and anxiety.

Earlier this year, Dr. Jud released a new book, “Unwinding Anxiety - New Science Shows How to Break the Cycles of Worry and Fear to Heal Your Mind.” His book is a clinically proven step-by-step plan to break the cycle of worry and fear that drives anxiety and addictive habits. Dr. Jud explains how to uproot anxiety at its source using brain-based techniques.

Check out Sonya’s previous interview with Dr. Jud in early 2020 about how to overcome bad habits and cravings using the power of the mind.

In this episode, Dr. Jud talks about looking at anxiety as a habit and not relying on willpower to change that habit. He also speaks about curiosity and mindfulness.

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We all have ideas of what we want our life to look like. It could be something like weight loss, improving speed on the bike or running, or even cooking more at home. When you set those goals, how do you go about doing it?

You may have heard of S.M.A.R.T. goals. * Specific * Measurable * Action-Oriented * Realistic * Timebound

Answering the where, when, and how as specific as possible (and making sure the goal is just outside your reach rather than a pipedream) is a great place to start. Where do you go from there? Making sure that you have a system for tracking the goal is also of utmost importance. Research shows that it's very difficult to improve in something that you don't measure. But measuring can also get out of hand. More on that later.

Four Ways to Track Goals * with an app (I like the Strides App- no affiliation- I just like them). * using a google calendar * For workouts, use something like Strava or Sufferfest * use an actual large paper calendar

Another important part of goal setting is setting a behavior-based or process-oriented goal. You can have an idea in mind like “I want to run a 7-minute mile” or “I want to lose 15 pounds.” However, if that becomes the goal itself, it can be hard to stick to it over the long term.

The biggest determinant of reaching your goals are your daily actions. Daily actions are the behaviors that define who we are. Instead of “I want to lose 15 pounds,” you could say “I want to avoid processed foods 6 days a week and eat home-cooked meals for dinner 5 nights a week.” The difference is the goal is based on a specific ongoing behavior. You want to adopt certain eating habits because you want to identify as someone who is healthy- and a healthy person probably eats a certain way most of the time. It's not necessarily about doing something until you reach an outcome, it's about changing your behavior.

As author James Clear says in his bestselling book, Atomic Habits. (Listen to the podcast about it here)

"Outcomes are about what you get. Processes are about what you do. Identity is about what you believe."

Identity is “I'm someone who generally eats healthily" or “I'm someone who trains 5 days a week.” With that change in identity comes the process-oriented goals and guess what else? Likely the lasting outcome you want.

Tracking Gone Wrong Tracking our goals and habits is something we are used to doing as athletes. Cyclists with a goal of getting faster look at hours trained and miles ridden as benchmarks or milestones on our way to our bigger goals. If you're trying to lose weight, you may be tracking calories and the number on the scale. Maybe you're tracking how much extra money you could make this month as part of your savings plan.

Measuring things are good. They help keep us focused and analyze if we are moving in the right direction. But sometimes we can have an unhealthy relationship with numbers. We can get obsessed with the numbers themselves for the wrong reasons- maybe you should have trained less this week because you're tired but you felt like you had to hit your hours because you're measuring it. I have definitely fallen into this trap. Maybe you were initially posting more to social media because you wanted to build community but now you're too fixated on the number of likes. I got stuck there a few years ago as well.

Goodhart's Law states - "when a measure becomes a target, it ceases to be a good measure." What does this mean? It means that you might sacrifice quality of the thing you're measuring to attain a number. You want to train a certain number of hours per week, but what if the quality of training declines and you get more and more fatigued? You want more likes on social media, but you really don't have a lot of control over that so you end up feeling bad about yourself or exiting a platform (when really the initial intent was to connect with others and have fun). Maybe you're trying to attain a certain grade on a test, but being obsessed with the grade degrades the learning process (how many times have you forgotten everything the day after an exam?). One last example is you want to have podium race results, but you choose less challenging races that don't help you improve as an athlete so you can get the podium result.

We should be measuring the habits and commitment to the process, not measuring the outcome. Measurement IS useful, but only when it is guiding you and adding context to a larger picture. Measurement is helpful when it emphasizes a quality process to the thing you are measuring. Having a multi-faceted process that isn't reliant on just one thing can also improve results. For good training, you need to sleep well, eat well, train well, and recover well. It's not just about riding a certain number of hours. I liked this article about Goodhart's Law if you want to go deeper.

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Do you ever feel like you are losing focus and can’t find the energy to do what needs to be done? 

Charles Clay is a published author, dynamic speaker, men’s empowerment coach, breathwork facilitator, and more! He joined me to talk about his Laser Focus Method and ways to best utilize your energy.

Founder of M Powered Men’s Group Training and Mastermind, Charles helps men and women understand and heal aches, pains and injuries in order to experience more joy, love and creativity. He helps people conquer anxiety and subconscious blocks in order to manifest their dream lives.

His desire to do this work started after sustaining a devastating back injury while snowboarding. Instead of the doctor’s recommendation to have spinal surgery, Charles began a self-healing journey. He combined ancient healing practices and eastern philosophy with modern day science and Neurokinetic therapy to allow for optimal healing and wellness.

In this podcast, Charles not only talks about healing, energy, and focus, but also keeping commitments and self-trust.

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Wondering how to feed your toddler or baby a plant-based diet or if it's even safe? What about how you communicate around the relationship we have with food? Well, the Plant-Based Juniors crew is here to help.

Enter Whitney English and Alex Caspero, Registered Dietitian, Certified Personal Trainers, and Moms who founded Plant-Based Juniors (PBJ). Together, they created a community and incredible resource for families who want to raise their kids with a mostly plant-based diet. Relying on evidence-based nutrition advice, Whitney and Alex empower parents to make the best nutrition decisions for their families. And pssst, not only is safe to feed your children a plant-based diet, but there are many positive short-term and long-term health benefits. Studies show that plant-based children have a much lower risk of obesity, have lower levels of inflammatory signaling molecules, and they learn to love fruits and vegetables from an early age. Plant-based children are also exposed to much fewer environmental toxins typically found in animal tissue. And an unexpected finding? It might even be beneficial for cognitive development.

PBJ is for parents who wish to create any type of dietary environment at home - vegan, vegetarian, flexitarian, and more. Focusing on science, PBJ offers recipes, meal planning tips, kitchen hacks, and more. They have so many free resources on their website answering just about any question you can think of. With the understanding that getting kids their nutrition needs takes strategic planning, PBJ offers many free resources and recommendations based on research for parents to successfully implement plant-based nutrition at home.

With a recently released book, The Plant-Based Baby and Toddler, Whitney and Alex join The Sonya Looney Show to discuss plant-based diets for kids, healthy eating, and more.

This podcast isn't just about nutrition and helping your kids (plant-based or not) eat more fruits, veggies, and legumes. It's about how we communicate with our kids about food, treats, body image, labeling food and so much more.

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Podcasting is About Loving the Process You can't control the outcome of the podcast. It's well within my grasp to become the best interviewer I can be, do ample research on my guest and their work, put out high-quality content, and do my best to make sure people know about my podcast. I can't control the popularity of my podcast (I wish I could. I would love to be one of the very well-known podcasters). I also keep in mind that no matter how many downloads I get, it'll never be enough. This show has been ranked in the Top 100 in the Mental Health space and is in the top 5% in the world for widest-reaching. I am proud of that, but I always wish for more, just like anything else. I am a podcaster because I love sharing people's stories, asking them questions to help get interesting information or realizations from them through talking out loud, being able to help other people with this information. Podcasting has also helped me become an expert listener!

Podcasting is About Consistency and Commitment My podcast comes out on the same day every week no matter what. I made sure of that when I'm across the world racing in places I can't access wifi. I made sure of that when my son was born. Having commitments to yourself that you regularly meet and are intrinsically motivated built a LOT of self-trust and integrity. When you say you are going to do something, you can trust that you will do it. The same goes for my newsletter. There is no one telling me that I have to do this podcast. There is no one who will reprimand me if I decide to just skip a week and take a break. But I made the commitment to myself and to my listeners. Showing up for yourself is so important to move the needle anywhere in life you want to see results.

Podcasting is About Mentorship I don't know most of my mentors. Of course, I wish I had a dedicated mentor who could help me skip some of the loops and bumps on the non-linear path of success. Podcasting, books, heck- even Youtube, has all the information you need. Some of my biggest mentors are ones I hear and search for on podcasts. Some of my biggest mentors are podcast hosts of other shows I listen to. I love being able to bring an array of topics and guests so that my listeners can find a small, or maybe even a large handful of mentors that can assist them on their journey. Once I find someone I consider a distant mentor, I listen to them on every podcast I can find, read all their books if they have any, and watch them closely. And mentors can change over time!

Podcasting is About Rejection Yes! You heard that right. While I'd love to have access to any guest, I have had a lot of people tell me no or worse, not respond at all. Rejection is part of the process. The same goes for podcast ads. I only work with podcast sponsors of products I truly believe in, but not all of them want to sponsor my podcast. Getting used to rejection doesn't necessarily soften the blow but it strengthens your resolve. Getting rejected happens to me all the time- with athlete sponsorships, with writing, even with asking for help. If you're not getting rejected regularly with your work, you're probably not pushing the boundaries of your potential enough. Rejection does NOT mean you're not good enough. It just means that person or business isn't the right fit right now. Like in Dumb And Dumber- SO YOU'RE SAYING THERE'S A CHANCE!

Podcasting Opens New Doors for Relationships and Education I read a LOT more than I used to since I started the podcast. My rate of education has increased exponentially because I'm committed to reading the full book of a guest (if they have written one) or deeply familiarizing myself with their work or research. An amazing byproduct is my level of expertise in many areas has dramatically increased and I get to keep learning something new every week. Love of learning is one of my strengths, and getting to use this strength for my podcast is so rewarding! Also, getting to talk to people you really admire and ask them questions is invaluable. I've made a lot of new friends because of the podcast and also had the opportunity to greatly expand my network.

Should You Start A Podcast? The question of should you start a podcast, especially in this day and age when many people have a podcast is common. My opinion is that you shouldn't start a podcast to try to be famous or to make money (if that byproduct happens, that is AWESOME!).

You should start a podcast because: * you love the process of researching a guest * you love listening, being succinct, and asking questions * you want to help others * you enjoy the grind of consistency and the self-trust it brings * you want to read more books and be a lifelong learner * you want to expand your personal network and relationships * you want the valuable experience of putting yourself out there, and sometimes coming up short * you want to learn the lesson of process over outcome and external validation

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In North America, you probably see female mountain bikers and think nothing of it. But what if you were in Iran where a woman's virtue is at stake if she is seen riding a bike? Or in Nepal where it's been forbidden by family (and customary for women to live with their family until they get married)? What if you had to be the first woman in your community to mountain bike like a woman I spoke to in Guatemala? There is a lot we can take for granted in our lives without even realizing the hurdles some women must overcome to even sit on a bike seat and pedal down the road.

This podcast was one I was really excited to record challenging cultural norms and acting as role models for many young women.

Enter World-Ride. World Ride is a 501(c)3 non profit that works to empower women globally through mountain biking. They have established programs around the world where we work with local women to create bike libraries, assist women with leadership and guide training, and support women with their race goals. They are currently working with women in Guatemala, Nepal, and Iran as well as adding to their mission in many new countries Peru, Botswana, Ghana, and Israel.

This podcast episode was a lot of fun to put together and it is extra special to me. Mountain biking has profoundly changed my life and is something I'm passionate about. But to hear these stories of courage, overcoming cultural paradigms, having to convince their families that this is right, and the freedom and confidence that resulted from it is amazingly touching and inspiring. These women are changing the world and paving the way for others. Please support World-Ride in their efforts to continue building on this global community.

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Robert Cheeke is 220 pounds of pure muscle. As a vegan bodybuilder, author of x books, and motivational speaker, he has impacted many lives. He went vegan in 1995 when he was 120lbs and has built a physique naturally that shows his dedication to health, hard work, and consistency. And those themes not only show up in his athletic life, but in all aspects of his life.

Robert is the author of 4 books, with his most recent book, The Plant-Based Athlete available for pre-sale now! It comes out in June and chronicles exactly how to succeed as a plant-based athlete. It also includes stories of plant-based Olympians, World Champions, and successful athletes. I was deeply honored to be featured in this amazing book and humbled to be on the list with some legends. Make sure you pre-order a copy of the book. It also has more than 60 scrumptious plant-based recipes (and a few of my own!)

"It all comes down to showing up. You gotta be at the starting line in order to achieve those things. And what it means to even get to the starting line. You have to dig deeper, you have to figure out why you're doing it, why it matters to you. Why you’re there, what it’s going to mean to you when you do it. What it can mean to you if you don’t, if you don’t even try. Those kinds of things really connected with me and made me want to work harder while I was writing the book"

Robert Cheeke

You'll hear themes of showing up, work ethic, confidence, and not giving up.

Topics Discussed in the Podcast * how bodybuilding changed his confidence and identity * the problem with leading with ego * Robert's ego checking moment * tips for building muscle * co-writing The Plant-Based Athlete with Matt Frazier (NoMeatAthlete) * confidence and drive to do the unknown * work ethic

Links * Get the book: The Plant-Based Athlete * Check out VeganBodyBuilding.com (and Robert's Interview) * Follow Robert Cheeke on Instagram * Get my Plant-Powered Academy Cookbook! * Join the Plant-Powered Academy on Facebook * For more about calorie density (and also weight loss), listen to my episode with Chef AJ

Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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Dean Karnazes, aka the UltraMarathonMan, is an extraordinary human. If you have ever followed ultrarunning, no doubt you've heard of some of his adventures. He's been named one of the "Top 100 Most Influential People in the World" by Time Magazine,

He has taken on many unthinkable feats like running 50 marathons, in all 50 US states, in 50 consecutive days finishing with the NYC Marathon where...get this... he ran a sub 3-hour marathon for his 50th marathon in a row. He has run 350 continuous miles, foregoing sleep for three nights. He’s run across the Sahara Desert in 120-degree temperatures, and he’s run a marathon to the South Pole in negative 40 degrees. His long list of competitive achievements include winning the World’s Toughest Footrace, the Badwater Ultramarathon, running 135 miles nonstop across Death Valley during the middle of summer. He has raced and competed on all seven continents of the planet, twice over.

Despite his many accomplishments, awards and distinctions, he remains most proud of his ongoing contributions of time and funding to programs aimed at getting children and youth outdoors and active. He has raised millions of dollars for charity and was awarded the prestigious Community Leadership Award by the President’s Council on Physical Fitness & Sports.

Dean is a humble, down-to-earth guy with amazing stories (seriously, listen to him on the many podcasts he has done- you'll hear something different every time like eating with a fork and knife off a plate running down the road, fans pulling up next to him while he was running at 2 AM in the middle of nowhere on a backroad to autograph a book, and so many more).

He is a NYT Bestselling Author and his 5th book, A Runner's High, just hit the stands. I read this book and it's beautifully written, entertaining, and a tale of how to manage expectations, goalsetting as you age (he is 58) and so much more.

"I think because we ultimately prove to ourselves that we are better than we thought we were and we can go farther than we thought we could. I think endurance sports are very quantifiable. You may think it’s impossible to run a marathon. And I tell people that’s why you need to go run a marathon. And when you finish the marathon you prove to yourself that nothing is impossible and that’s the power in what we are doing."

Dean Karnazes

You'll hear themes of discipline, commitment, being present, and vulnerability weaved into the thread of this podcast.

Topics Discussed in the Podcast * Dean's writing process * Putting yourself out there * masculinity and vulnerability * aging and expectations as an athlete * overthinking in a race vs. being present * dealing with extremes * the goal of winning vs. the goal of adventure * dealing with self-doubt and inadequacy * talking to kids about eating and exercise * why endurance sports build our identity * how not to quit * his future dreams and goals

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Listen Now: Dean Karnazes Links * Get the book: A Runner's High * Visit Dean's website * Dean Karnazes Instagram

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Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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Empowering female athletes and creating media around female heroes is the first step to bringing more women into sport. Sara Gross is a two-time Ironman Champion, founder of Live Feisty, and has her PhD in Women's History. Her advocacy for women's sports drove her to create Live Feisty. Live Feisty's mission is to create media, information, and support for female athletes. It's a media company that has a network of podcasts, articles, events, and more to help women move toward their potential.

"The first thing that came to my head was around how we create hero culture, especially here in North America. It’s really good to have heroes to look up to. But I think we sometimes emphasize talent over hard work or people that we see at the Olympic Games or elite athletes as having some kind of special talent that we don’t have. And then we underestimate exactly how much work has gone behind that elite athlete."

Sara Gross

We covered a lot of interesting topics in this podcast. Personally, I enjoyed Sara's perspective with her education background, her elite athlete background, and also her background as an entrepreneur. I think you'll enjoy it too!

Topics Discussed in the Podcast * pushing past glass ceilings & imposter syndrome * addressing hero culture * systemic barriers for women * creating Live Feisty * lessons in building community * menopause and performance as a budding field * parenting a daughter with inherent biases

Links * Check out LiveFeisty * Hit Play Not Pause Menopause Podcast with Selene Yeager * My episode with Stacy Sims and my article on Stacy Sims * My episode with Catherine Cram, MS and article on pregnant and post-partum activity

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Kyle Warner is an incredible mountain biker, down-to-earth, and an amazing mountain bike coach on his YouTube Channel with his girlfriend, April Zastrow.

You might know of Kyle Warner from his incredible race results as a professional enduro racer or because of all the mountain bike tips you've learned from his Youtube Channel. What you may not know is that Kyle's background and rise into the sport of mountain biking is far from traditional. He grew up helping care for his mother while she battled sickness and depression. At one point, he and his mom were even homeless, living in an abandoned house. As a teen, Kyle started working in a bike shop, and at age 16 he got his first mountain bike. The mountain bike was like the key to a door he didn't even know was there and it changed his life. It gave him time away from life's major stressors. He ended up meeting a local group of riders that saw his passion and potential. They mentored him and took him on his first trip out of state to race and meet other riders. Kyle says, "it was the first time I really saw myself have a "goal" in life."

"I think that what’s cool now is I understand that every failure is just an opportunity. Like you can almost substitute the word failure for opportunity, because every time you fail, it’s an opportunity to learn or grow. A lot of times now, I’ll embrace failure -like if we do something that completely just falls apart… alright, let’s sit back and assess this and try to learn from it. instead of always being like in the victim role of things happening to me. [I ask] what did I do to make that go wrong? I feel like that’s something I had to learn."

Kyle Warner

After a few years, he became a Professional racer, winning the North American Enduro Championship in 2014, 2015, and 2016. He realized his purpose was even greater and wanted to give back to the community where he grew up in Chico, CA. He built a free public pump track for the kids of Chico, California.

And now? Kyle and April's mission with their Youtube Channel is to "help people from all walks of life fall in love with the sport and have access to this positive mental & emotional outlet."

Topics Discussed in the Podcast * from being homeless to becoming a pro cyclist * the power of work ethic * how Kyle Warner views failure * what does it mean to be special * having a worthy pursuit * how Kyle views risk-taking * money, relationships, and authenticity

Links * Check out Kyle Warner (and April)'s YouTube Channel * Mentioned: GROW Cycling * Visit Kyle's website * Kyle Warner's Instagram

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Mindset for athletes is one of the secret weapons that separate good from great performers. Most people don’t realize that you can actually train your mind like you can train your body. Mindset for athletes is a growing field of relevance and importance, and my personal passion.

In this podcast, I’m actually on the other side of the mic with Molly Hurford, host of The Consummate Athlete podcast asking me all the questions. We talked about many of the topics in my Moxy & Grit Mindset Academy that is a 22-module course. Please enjoy!

Mindset For Athletes to Up Your Game!

“Extrinisic motivation can help you get out of the bed some mornings and help you stay committed to your goal. Generally, you will stay motivated for longer if you can also focus on the person that you’re trying to become with the goal of mastery, well-knowing you’ll never actually master a task. You’re always going be climbing the mountain to all these different false summits, so learning to enjoy the hike itself is the key, not just getting to the summit.”

-Sonya Looney

Topics * Using intrinsic motivation to set goals * Reverse engineering positivity and optimism * framework of resilience * what is mental toughness? * how to stop beating yourself up * does fake it till you make it work?

Listen Now:

Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It’s empowering to know what to do to enhance your performance and see tangible results.

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What does it take to overcome personal limits? Former Professional Triathlete and Entrepreneur, Izzy Fischer knows all about it. From bumping up against limiting beliefs as a young swimmer to overcoming an eating disorder, Izzy has figured how to thrive. Who is Izzy Fischer? Izzy Fischer the co-founder and formulator of Plant Bites – a plant-based no added sugar workout fuel – perfect energy replacement for gels and gummies, and head of Enterprise Development for Complement, a business that delivers high-quality products to complement lifestyles who eat a plant-based diet. Izzy is originally from Boulder, CO and has always had a love for the outdoors, cycling, and hiking. She was a swimmer at a young age and discovered the biggest limits she faced were the ones she placed on herself. Eventually, she moved on to triathlon and has raced in the Ironman 70.3 World Championships in Nice in 2019. Her plant-based roots actually stemmed from an unhealthy vegan diet geared toward losing weight as fast as possible (she talks about the difference between plant-based and vegan as well). As an athlete who grew up with poor self-esteem – she fell victim to the pressures of diet culture, fad dieting, and weight loss for performance by peers, coaches and societal pressures and struggled with a severe eating disorder. She discovered that plant-based diets are rooted in science and longevity. Once she understood how to eat for health, everything clicked. After recovery – Izzy became passionate about eating for health, rather than eating for weight loss – and is now changing the way that nutrition in athletics is conceptualized. Her story about accepting your body and accepting yourself is one that will resonate. And now? She’s training for the Leadville 100. Izzy and Sonya chat about their love for plant-based diet(s) and how it’s so much of a different world than fad-diet culture, eating disorders in athletics and how to be your own self-advocate and fall back in love with yourself.

When things started clicking for me in my triathlon career was when I started to love myself. I mean truly, which sounds so cliche and simple, but when I started to demonstrate self-worth outside of what I looked like, and knew that I was capable of these hard things, knew that I could go do whatever I put my mind out to, I was unstoppable.

-Izzy Fischer

Topics Discussed in the Podcast * growing up as a competitive swimmer * overcoming personal limits * learning self-love * wrestling with her eating disorder * becoming plant-based * optimizing diet for weight versus health * plant-based performance * her favorite mantras for self-compassion

Listen Now: Overcoming Personal Limits Links * Check out Plant Bites * Follow Izzy Fischer and Plant Bites on IG * Izzy’s website * Check out 80/20 Plants for personalized Plant-Based Nutrition Coaching

___

asy to follow Mobility & Stretching for Cyclists

You know you should be stretching or doing some strength work as a cyclist, but you just can’t get started. Maybe you’re overwhelmed with too many options. Maybe you want to start but don’t know what’s best for cyclists. Well, Dynamic Cyclist has you covered with foam rolling routines, strength training, and even injury rehab programs that are simple, efficient, and easy to follow. Dynamic Cyclist Coupon Code: LOONEY15

Start Your FREE Day Trial + Enjoy 15% Off a Subscription!

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An often overlooked part of endurance training is strength training for cyclists. Many of us just want to ride our bike, but we don't realize that strength training helps us prevent injury and actually ride stronger! Enter Derek Teel- founder of Dialed Health and podcast host of strength training for cyclists.

Derek Teel believes in leading from the front. From racing as a Professional Mountain Biker in enduro races to building his online and in-person fitness company, Dialed Health- he is definitely leading from the front.

Consistency is the most important thing when it comes to success, and strength training is no exception. Derek says you need to strength train a minimum of two times per week to see results. He also said these sessions need to be full-body sessions.

Dialed Health's mission is to take people to a higher level in their health and fitness through honestly assessing current health efforts and evaluating future goals. While strength training is a major focus, Derek also regularly helps people with nutrition tracking.

"The seven effective movements are these movements right here. You have a knee dominant movement, which is something like a step-up or a lunge. You have hip dominant like a squat or a deadlift. You have core, so anything like a plank or a Paloff press. You have horizontal push which is like a push-up. Horizontal pull which is a row. and then vertical push and pull which is like a shoulder press and a pull up for example. So you basically want to stop looking at specific moves and start looking at everything like movements, because you only have a couple days a week… so also that parameters of two days of strength training is the minimum based off of supercompensation."

-Derek Teel

Seven Effective Movements for Strength Training * knee dominant movement: step up or lunge * hip dominant movement: squat or deadlift * core: Plank or Paloff press * horizontal push: push-up * horizontal pull: row * vertical push: Shoulder Press * vertical row: Pull Up

Topics Discussed in the Podcast * Nutrition for cyclists & measuring your calories * Portion control * Weight loss for performance * The 7 Effective Movements * Balancing strength and endurance training * How to time strength training with cycling intervals * Strength vs mobility * Crash resilience * What you need for your home gym

Strength Training for Cycling Exercises [embed]https://youtu.be/chSTSgCYL9c[/embed]

Posterior Pelvic Tilt: Great for low back pain! https://youtu.be/JPaiq9wd7ko

Lay on the ground with your feet planted and knees bent at about 90°. Now, try to eliminate the space between the floor and your lower back by simultaneously contracting your lower abs and “tucking” your hips. Reinforcing the brain/muscle connection with your lower abdominals can help keep them more active while riding, reducing strain on your lower back. Do 10 slow reps before each workout or ride.

What You Need For a Home Gym * Adjustable Dumbells * TRX Strap * Online coaching like Dialed Health * Pull Up Bar * Resistance Bands

Listen Now: Strength Training for Cycling Links * Check out Dialed Health and Derek Teel's programming * Follow DialedHealth on Instagram * Listen to Derek's podcast: Strength Training for Cyclists * Book mentioned: The Endurance Diet * Improving your gut health

___

Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It's empowering to know what to do to enhance your performance and see tangible results.

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A common topic of conversation is nutrition tips for endurance athletes. There are many different approaches, but understanding the basics of sports nutrition will help you make personalized decisions to find the right fit for you. Enter: Anne Guzman- sports nutritionist.

Anne is a Registered Holistic Nutritionist with the Canadian School of Natural Nutrition, specializing in Sports Nutrition as a Sports Nutrition Consultant. She believes that athletes often undermine their training by not fueling their bodies with proper nutrition as well as not timing their nutrition optimally for performance gains.

Anne has an interesting background as an athlete. She was a Varsity Freestyle Wrestler and also become a Professional Road Cyclist, racing both nationally and internationally. She has competed in World Cup Races, the 2007 Pan Am Games as well as in Europe. Anne's curiosity and love of learning enabled her to also use her own body as an experiment for recovery and race nutrition.

"But when it comes time to get down and dirty and train hard, you have to be willing to... yeah you can do it with potatoes, but eat some easily digestible carbohydrates to fuel the work. I think it’s a big picture, an athlete needs both sports nutrition and good daily nutrition but it’s about knowing when you have to kind of step more into the performance nutrition based on how close you are to your training and what you’re doing on the bike. And a lot of it has to do with digestion."

-Anne Guzman

Topics Discussed in the Podcast * Anne's love of learning * Sports nutrition for activity level * nutrition for competitive athletes versus exercising for health * nutrition pitfalls of endurance athletes (carbs, caffeine strategy, hydration) * the right kind of fatigue * should you take supplements? * restricting calories

When to Eat Carbohydrates and How Much? Listen Now: Nutrition Tips for Endurance Athletes Links * Check out all of Anne's articles on Prokit * Follow Anne on twitter * visit Anne Guzman's website * Learn about RED-S * Get the Plant Powered Academy Cookbook! * Listen to this episode all about sports nutrition I recorded with Roxanne Vogel of GU Energy Labs * Listen to Anne Guzman's podcast!

___ Try Inside Tracker Blood Test for Athletes For 25% off, get the Inside Tracker Discount code! The Inside Tracker Discount Code is good for all purchases store-wide.

How does the InsideTracker blood test work? * They measure over 30 biomarkers like cortisol, hsCRP (inflammation), magnesium, vitamin D, ferritin and so much more. * Each biomarker shows an optimized range and how you can add in healthy foods to get your blood biomarkers to perform better. * Offers InnerAge testing * Over 2,000 partnering labs in the USA + home testing in Canada * Gives you a big picture view of your health and wellness. It's empowering to know what to do to enhance your performance and see tangible results.

_______________________________ 2 Ways to Give Back to the Show

________________________________________________ Don’t Miss an Episode: Subscribe!

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The journey of being an athlete mother is an interesting one. From being a pregnant athlete to navigating life and training with a baby, there are so many personal insights to be gained! This podcast is segment is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom!

My husband, Matt Ewonus has joined me on many of these Athlete Motherhood series because parenthood is really what it's about! In this episode, we talked about how consistency is so key when you are an athlete mother.

"It’s like the grinch, you feel your heart growing from that little crunchy pea up into the bigger. You get wooed by this little person who is now looking at you with these adoring eyes and playing with you, and you just can’t help but melt. It’s just the funnest thing. Each month that goes by, he’s more and more engaging and more and more fun. And then you know how to push is buttons and how to make him laugh and how to have fun with him. Each month that goes by for me as a father- and it’s just the craziest thing even to say that word “father”. As a father, you start to feel more like a father and less like a provider."

-Matt Ewonus

Topics Discussed in the Podcast * the personal value of podcasting * consistency + grind * the power of daily actions * why train mental skills? * how having a baby has impacted our relationship * how we communicate as a couple * the relationship between older babies and fathers * nutrition tips for plant-based babies

Mental Skills for Athletes

Resources * My episode with Brenda Davis and Reshma Shaw on plant-based nutrition for families * Get the book: Nourish (the book for plant-based families) * check out Plant-Based Juniors * Get my updated cookbook- Plant-Powered Academy

Thanks to our Podcast Sponsor: Easy to follow Mobility & Stretching for Cyclists

You know you should be stretching or doing some strength work as a cyclist, but you just can’t get started. Maybe you’re overwhelmed with too many options. Maybe you want to start but don’t know what’s best for cyclists. Well, Dynamic Cyclist has you covered with foam rolling routines, strength training, and even injury rehab programs that are simple, efficient, and easy to follow. Dynamic Cyclist Coupon Code: LOONEY15

Start Your FREE Day Trial + Enjoy 15% Off a Subscription!

2 Ways to Give Back to the Show Thank You! ________________________________________________

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Kathryn Bertine is a retired professional female cyclist, an activist for equity in women's pro cycling, author, and documentary filmmaker. You might have heard of the film, Half the Road, which chronicles the inequality in women's cycling that also is a metaphor for life.

With Half the Road, Kathryn noticed that the women's road races were often shorter than the men’s events, prize money was pitifully lower, and in some cases, non-existent, the female pros had no base salary nor any sort of union to protect their best interests, and the governing body of the sport treated the female racers like second-class citizens. Kathryn couldn't help but wonder why this was so, and her voice as an activist got louder. Things have improved since Half the Road came out in 2014, but we still have a long way to go.

The powers that be continued to reject and shun her when her "why" got deafening loud, and she started asking big questions, but it didn't stop her from becoming a pro cyclist at the age of 37. She raced five years on the pro circuit with four UCI domestic and World Tour teams Colavita, Wiggle-Honda, BMW, and Cylance Pro Cycling. She retired from racing in 2017 but remains active in advancing equity for women’s pro cycling.

Kathryn also started the social activism movement Le Tour Entier to bring parity to women’s professional road cycling, starting with the Tour de France. She and her team succeeded, and the women’s field was included in 2014 with the addition of La Course by Tour de France.

She is the author of 4 books, with her newest book, Stand, just hitting book stores. Stand is Kathryn Bertine's memoir on activism, a manual for progress, and what really happened behind closed doors in her life while making big changes. Change and social activism don't come easy. With unabashed honesty, humor, and authenticity, Kathryn lets you in behind the scenes as she wrestled with the question, "Is the journey worth the struggle?"

As you can see, Kathryn has made huge waves for women's professional cycling, and she's not done yet.

"Change is possible. Activism isn’t relegated to the wealthy, the famous, the politicians, the influencers. We “regular people” have the power to make change happen, too." - Kathryn Bertine "You can't just run into the battlefield of change and change the world without your own personal world changing as well." - Kathryn Bertine    "I think it's really important that people know that within us can coexist sensitivity and insecurities, but also strength and power. And I do have some self-belief that - yeah, you know what, we are all capable of creating change. I think each and every one of us has the ability to rally the troops to call out change and make things happen, and I'm proof of that. I'm not famous, I'm not wealthy, I'm not a politician or a celebrity Instagrammer. But if I was able to affect change at the Tour de France, then anybody can create change and make something happen." - Kathryn Bertine **Topics Discussed in the Podcast**  * having the confidence to speak your mind

• the current state of inequity in women's professional cycling
• making Half the Road
• how to have more self-belief
• the power of vulnerability
• how to be an activist
• the ghosting that happens in the cycling industry
• the women's Tour de France

Resources * Follow Kathyrn Bertine on Instagram * Go to Kathryn Bertine's website * Check the book, Stand! * Watch the documentary, Half the Road * Check out Homestretch Foundation

------------- InsideTracker: Take a Selfie from the Inside Get 25% off all tests with this link! InsideTracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see their biomarkers, hormone, and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize things like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have a baseline and recurrent bloodwork as you age and simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

View Details

Kathryn Bertine is a retired professional female cyclist, an activist for equity in women's pro cycling, author, and documentary filmmaker. You might have heard of the film, Half the Road, which chronicles the inequality in women's cycling that also is a metaphor for life.

With Half the Road, Kathryn noticed that the women's road races were often shorter than the men’s events, prize money was pitifully lower, and in some cases, non-existent, the female pros had no base salary nor any sort of union to protect their best interests, and the governing body of the sport treated the female racers like second-class citizens. Kathryn couldn't help but wonder why this was so, and her voice as an activist got louder. Things have improved since Half the Road came out in 2014, but we still have a long way to go.

The powers that be continued to reject and shun her when her "why" got deafening loud, and she started asking big questions, but it didn't stop her from becoming a pro cyclist at the age of 37. She raced five years on the pro circuit with four UCI domestic and World Tour teams Colavita, Wiggle-Honda, BMW, and Cylance Pro Cycling. She retired from racing in 2017 but remains active in advancing equity for women’s pro cycling.

Kathryn also started the social activism movement Le Tour Entier to bring parity to women’s professional road cycling, starting with the Tour de France. She and her team succeeded, and the women’s field was included in 2014 with the addition of La Course by Tour de France.

She is the author of 4 books, with her newest book, Stand, just hitting book stores. Stand is Kathryn Bertine's memoir on activism, a manual for progress, and what really happened behind closed doors in her life while making big changes. Change and social activism don't come easy. With unabashed honesty, humor, and authenticity, Kathryn lets you in behind the scenes as she wrestled with the question, "Is the journey worth the struggle?"

As you can see, Kathryn has made huge waves for women's professional cycling, and she's not done yet.

"Change is possible. Activism isn’t relegated to the wealthy, the famous, the politicians, the influencers. We “regular people” have the power to make change happen, too." - Kathryn Bertine "You can't just run into the battlefield of change and change the world without your own personal world changing as well." - Kathryn Bertine    "I think it's really important that people know that within us can coexist sensitivity and insecurities, but also strength and power. And I do have some self-belief that - yeah, you know what, we are all capable of creating change. I think each and every one of us has the ability to rally the troops to call out change and make things happen, and I'm proof of that. I'm not famous, I'm not wealthy, I'm not a politician or a celebrity Instagrammer. But if I was able to affect change at the Tour de France, then anybody can create change and make something happen." - Kathryn Bertine **Topics Discussed in the Podcast**  * having the confidence to speak your mind

• the current state of inequity in women's professional cycling
• making Half the Road
• how to have more self-belief
• the power of vulnerability
• how to be an activist
• the ghosting that happens in the cycling industry
• the women's Tour de France

Resources * Follow Kathyrn Bertine on Instagram * Go to Kathryn Bertine's website * Check the book, Stand! * Watch the documentary, Half the Road * Check out Homestretch Foundation

------------- InsideTracker: Take a Selfie from the Inside Get 25% off all tests with this link! InsideTracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see their biomarkers, hormone, and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize things like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have a baseline and recurrent bloodwork as you age and simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

View Details

Kathryn Bertine is a retired professional female cyclist, an activist for equity in women's pro cycling, author, and documentary filmmaker. You might have heard of the film, Half the Road, which chronicles the inequality in women's cycling that also is a metaphor for life.

With Half the Road, Kathryn noticed that the women's road races were often shorter than the men’s events, prize money was pitifully lower, and in some cases, non-existent, the female pros had no base salary nor any sort of union to protect their best interests, and the governing body of the sport treated the female racers like second-class citizens. Kathryn couldn't help but wonder why this was so, and her voice as an activist got louder. Things have improved since Half the Road came out in 2014, but we still have a long way to go.

The powers that be continued to reject and shun her when her "why" got deafening loud, and she started asking big questions, but it didn't stop her from becoming a pro cyclist at the age of 37. She raced five years on the pro circuit with four UCI domestic and World Tour teams Colavita, Wiggle-Honda, BMW, and Cylance Pro Cycling. She retired from racing in 2017 but remains active in advancing equity for women’s pro cycling.

Kathryn also started the social activism movement Le Tour Entier to bring parity to women’s professional road cycling, starting with the Tour de France. She and her team succeeded, and the women’s field was included in 2014 with the addition of La Course by Tour de France.

She is the author of 4 books, with her newest book, Stand, just hitting book stores. Stand is Kathryn Bertine's memoir on activism, a manual for progress, and what really happened behind closed doors in her life while making big changes. Change and social activism don't come easy. With unabashed honesty, humor, and authenticity, Kathryn lets you in behind the scenes as she wrestled with the question, "Is the journey worth the struggle?"

As you can see, Kathryn has made huge waves for women's professional cycling, and she's not done yet.

"Change is possible. Activism isn’t relegated to the wealthy, the famous, the politicians, the influencers. We “regular people” have the power to make change happen, too." - Kathryn Bertine "You can't just run into the battlefield of change and change the world without your own personal world changing as well." - Kathryn Bertine    "I think it's really important that people know that within us can coexist sensitivity and insecurities, but also strength and power. And I do have some self-belief that - yeah, you know what, we are all capable of creating change. I think each and every one of us has the ability to rally the troops to call out change and make things happen, and I'm proof of that. I'm not famous, I'm not wealthy, I'm not a politician or a celebrity Instagrammer. But if I was able to affect change at the Tour de France, then anybody can create change and make something happen." - Kathryn Bertine **Topics Discussed in the Podcast**  * having the confidence to speak your mind

• the current state of inequity in women's professional cycling
• making Half the Road
• how to have more self-belief
• the power of vulnerability
• how to be an activist
• the ghosting that happens in the cycling industry
• the women's Tour de France

Resources * Follow Kathyrn Bertine on Instagram * Go to Kathryn Bertine's website * Check the book, Stand! * Watch the documentary, Half the Road * Check out Homestretch Foundation

------------- InsideTracker: Take a Selfie from the Inside Get 25% off all tests with this link! InsideTracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see their biomarkers, hormone, and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize things like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have a baseline and recurrent bloodwork as you age and simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

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Robyn Conley downs, author and podcast host of The Feel Good Effect believes wellness needs to be simplified into small shifts to create big changes in your mindset, behaviors and decision making.

The Feel Good Effect takes Robyn's big ideas and makes them easy to execute with simple shifts. Her website, Real Food Whole Life is home to all things health and wellness and Robyn uses simple, science-backed strategies to help people cut through life’s clutter to uncover small shifts that create huge change. She believes in finding more calm, ease and joy in your life right now; and lives by her motto, gentle is the new perfect.

Holding a Master’s degree in education with an emphasis in behavior change, and 4 years of public policy & health change at the doctoral level, Robyn's work taps into cutting-edge science around psychology, neuroscience, mindfulness, and habits. Recently named one of the Most Influential Women in Wellness, she helps people cut through life’s clutter to uncover small shifts that create huge change. Make sure you also check out Real Food Whole Life which is the home of the Feel Good Effect.

What is Real Food Whole Life? Health and Wellness according to Robyn Conley Downs is about self-compassion, gratitude and flexibility. It's about making important decisions, how to stop beating yourself up, and how to switch from a striving mindset to a feel good mindset. "The perfection, all-or-nothing thinking, comparison path isn’t a great one, but it’s often the one we’re on. But we can start walking a different direction with self-compassion, and gratitude and flexible thinking and we can end up getting different results." -Robyn Conley Downs Topics Discussed: Real Food Whole Life (How to make better decisions and routines) * how to make sustained changed in your life * identifying thought patterns that hold you back * the problem with willpower * how to create a routine if you hate routines * how to make big decisions in life * how to stop beating yourself up * The Feel Good Challenge

Listen Now about The Feel Good Effect Resources * Follow Robyn of Real Food Whole Life on instagram * Buy the book: The Feel Good Effect * Check out The Feel Good Effect Podcast * Listen to my short podcast on boosting willpower * Check out The Four Tendencies by Gretchen Rubin

Thanks to our Podcast Sponsor: Easy to follow Mobility & Stretching for Cyclists

You know you should be stretching or doing some strength work as a cyclist, but you just can't get started. Maybe you're overwhelmed with too many options. Maybe you want to start but don't know what's best for cyclists. Well, Dynamic Cyclist has you covered with foam rolling routines, strength training, and even injury rehab programs that are simple, effici ent, and easy to follow. Dynamic Cyclist Coupon Code: LOONEY15

Start Your FREE Day Trial + Enjoy 15% Off a Subscription!

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Nikki Brammeier is a cyclocross champion and had her first baby during lockdown in 2020. Nikki has stood on many World Cup Cyclocross podiums (12 to be exact), has been British National Champion across multiple disciplines of cycling, and has had great success in road racing as well. She is also a cycling coach and founder of her company, Mudiita Coaching.

"My aim is to inspire, coach, and mentor the next generation of cyclists using my past experience, creating happy, healthy bike riders"

-Nikki Brammeier

Topics Discussed in the Podcast * 3 key elements to becoming a cyclocross champion (resilience, support, passion) * how to avoid burnout as a cyclist * Nikki Brammeier's decision to retire from cycling * pregnancy, breastfeeding, and fluctuating hormones * how Nikki handled training as a pregnant athlete * post-partum healing, body image, and resilient parenting

"I think that's one thing being an athlete teaches you is you learn to read your body quite well. Your mental well-being is important and your baby senses that. That time away, just those few hours on your bike or going for a run, or doing something for yourself is so important for you to be the best mom you can be because you come back and you're more full of energy and ready to give your all." -Nikki Brammeier

Resources * Follow Nikki Brammeier on Instagram * Check out Mudiita Coaching

------------- InsideTrack: Take a Selfie from the Inside Get 25% off all tests with this link! InsideTracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

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Molly Hurford is the co-host of The Consummate Athlete Podcast and her new book co-written with her husband: Becoming a Consummate Athlete. Molly Hurford has built her career with several aims in mind: Write constantly, race often, travel frequently and live on her own terms, mostly outside. Molly has been on this podcast a couple of times because she contributes so much to our community. She’s also the author of multiple books on cycling and nutrition including a book about Saddle Sores that is popular. She also has a series called Shred Girls, a young adult fiction series focused on getting girls excited about bikes. Molly is also the author of the book How To Get Sponsored as well as her new course on ProKit.

"A consummate athlete seeks health, community, and adventure through movement." - Molly Hurford and Peter Glassford In this episode, we do a deep dive into what it means to be a Consummate Athlete.

Molly likes everything bike and everything trail running.

Topics Discussed in the Podcast * all about habits and sticking to them

• what is RED-S / her pod with Anne Guzman
• the number on the bathroom scale
• athletic identity
• journaling for athletes- favorite prompts; weekly review, gratitude journal
• head to toe skin care
• 30 second bedtime habit

Listen Now Resources * Get Becoming a Consummate Athlete Book * Get the Athlete Sponsorship Guide * Take her Sponsorship Course on ProKit * Get Shred-Girls * Check out Outdoor Edit (Molly's website) * Listen to the Consummate Athlete * Follow Molly on Instagram

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Confidence - it can be hard to boost your confidence when you feel like you are lacking it. But research shows that increasing confidence is actually a trainable skill. A lack of confidence can show up in many different forms; being worried about what other people will think of you, fear of rejection when putting yourself out there, feeling like you don't have the skills, education, or training to for a task or role, or fear of it not going a certain way and what that could mean about you. It's normal to experience all of these feelings, but part of mental toughness means you are able to recognize and allow them, investigate the what or the why, and then use mindfulness and some mental tools to overcome it.

There are several elements of self-confidence and a potent one is self-acceptance One of the biggest landmines with detracting from self-confidence is comparing yourself to others. I've been there- I feel great about what I did... until I've seen what others have done. The first step is realizing that you're comparing. The self-awareness around your thoughts and then asking what insight you can gain from it is very powerful. If you find that comparing yourself to others is draining your confidence, check out this post I wrote on how to stop comparing yourself to others.

As a side note, if you're looking improve your mental toughness and boost confidence, check out my Mindset Academy. You'll find 22 lessons based on many years of research, real-life experience and real-world takeaways.

Read the complete show notes.

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Pelvic health and training the pelvic floor for performance was something I thought only applied to pregnancy and post-partum women. So when I became pregnant, I went to see not one, but two pelvic floor physios to learn as much as I could about it. During pregnancy, it mostly about education, but once I had my baby it was time to do the work. I had some initial symptoms after having my baby- some that disappeared on their own and some that mandated professional help (that have since resolved). The thing about pelvic health is that it isn't just for women and it isn't just for pregnancy. If you're an athlete, you might be missing a key piece of making your body work for you. I learned that the pelvic floor isn't just the muscles in your pelvis. It's how your entire core works in synchronicity- your diaphragm and breathing coordination with your abdominal muscles and pelvic floor muscles.

In general, many athletes have tighter pelvic floor muscles. I've always ha a tendency toward flared ribs, a tight thoracic spine and pectoral muscles. I found that retraining (or rather training my pelvic floor for the first time), I got stronger and more coordinated using my core and with breathing. It's something I'm continuing to work on. That's where I met Corinne Wade. I went to see her post-partum to make sure I came back even stronger.

Corinne is a registered physiotherapist and has specialized in pelvic health for over 25 years. She is the proud owner of Kare Physiotherapy and provides high-quality pelvic floor rehabilitation and treatment to men and women with pelvic floor pain or dysfunction. She is passionate about Women's health and has a keen interest in helping women and female athletes strengthen their core and pelvic floor muscles postpartum. Corinne frequently lectures on many topics including male and female incontinence, core strengthening, injuries related to pregnancy, and male/female sexual dysfunction. She is a member of the Canadian Physiotherapy Association, the Canadian Continence Foundation, the International Pelvic Pain Society and the Canadian Society of Intestinal Research.

Topics Discussed in the Podcast * what is the pelvic floor works and how it's connected to the diaphragm * how to breathe properly * addressing the common, but not talked about: painful sex * some stretches to address a tight thoracic spine * Mythbusting around pelvic health + you only need to see a pelvic floor physio if you've had a baby + c-sections don't need to see a pelvic floor physio + only females need pevlic floor physio + leaking urine is normal + I'm too old/it's too late to get help * expectations around pregnancy and fitness * debunking the fear around diastasis recti * let's talk about prolapse * do kegels do anything? * training the pelvic floor for performance

Listen Now Resources * Instagram: KarePhysio * Corinne Wade's website: Karephysio.com

• Corinne's general athlete/pelvic floor resources:

  • https://www.girlsgonestrong.com/resources/
  • https://www.juliewiebept.com/blog/
  • App for timing training/nutrition with menstrual cycle: https://www.fitrwoman.com/
  • All of my pregnancy resources
  • Additional resources:
  • Guidelines for exercise during pregnancy
  • Canadian SOCG and Canadian Society of Exercise Physiology (CSEP)
  • Childbirth and elite athletes

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Self-talk for performance is like the secret weapon you didn't know you had. Your body only gets you so far, and a lot of the time it's your mind that gets you to the finish line. If you're challenging yourself, there's no doubt been moments of wanting to quit- or maybe you actually have quit a time or two. Self-talk in sports is a common thread, but working on your self-talk for anything in your life is key to optimism, resilience, and even equanimity. I like to say "the most powerful voice in the world is the one inside your own head, and it's the only voice that is with you your entire life."

This podcast is a talk I gave for the TransRockies virtual training camp. It's also with great excitement I'm announcing that enrollments for my Moxy & Grit Mindset Academy are now open. You can find it at moxyandgrit.com and also on my website: sonyalooney.com.

Sign up!! The course is all about training mental toughness and the skills you need to be your best on race day and beyond. The course has 4 main modules: Goals & Habits, Motivation & Mindset, Self-Talk & Optimism, and Race Day Confidence. I've taken the wisdom of my podcast guests over the years, many books by Phds and experts I've read over the last 6 years, and my own real world experience to bring to you an actionable, engaging course. Also included is a digital workbook where I've taken some key lessons from positive psychology and productivity to help you move forward to build confidence, grit, and set goals based on identity and process.

But back to today's podcast- it's a chip off the iceberg from the topic of self-talk for performance. Today, I give an overview to some topics I cover in detail in my course. Things like:

Topics Discussed in the Podcast * Defining self-talk * types of self-talk * how to make self-talk more effective * changing your explanatory style * powerful mantras

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Metabolic health might be something you've never considered. Metabolic health is way more than just the number on the scale or your BMI. It's considering things like having ideal levels of blood sugar, triglycerides, HDL cholesterol, blood pressure, waist circumference and more without the use of medications. These factors directly relate to a person’s risk for heart disease, diabetes, and stroke. Your metabolic health also affects sleep, energy levels, recovery, appetite, and more. A study with 8,721 adults from UNC Chapel Hill noted that only 1 in 8 people, aka 12% of the population have optimal metabolic health.

I've mentioned how much I love InsideTracker on this podcast because you can order a very comprehensive blood test that teaches you about your metabolic health and so much more to optimize your health. In today's podcast, I got to sit down with Stanford MD, Casey Means. She is also the Co-Founder & Chief Medical Officer of pioneering digital health startup Levels. Dr. Casey is focused on using continuous glucose monitoring to solve the epidemic affecting the health and wellbeing of 88% of the US adult population: metabolic dysfunction. She also promotes plant-based nutrition for optimal health.

Dr. Means has been featured in Forbes, Entrepreneur Magazine, Business Insider, Endocrine Today, Startupbeat, Healthy Human Revolution, Well + Good, and more, and her writing has been recently published in TheHill.com and Metabolism with articles about the strong relationship between chronic lifestyle-related diseases and COVID-19 mortality, and innovative healthcare and policy solutions to ameliorate this. She is an award-winning biomedical researcher, with past research positions at the National Institutes, Stanford School of Medicine, and NYU. Her clinical work focuses on Functional & Lifestyle Medicine, with an emphasis on whole foods plant-based (WFPB) nutrition, mind-body connection, and physical activity as foundations of metabolic and overall health.

An app that some friends of mine have recently released is called 80/20 plants that offers one-on-one coaching for changing your diet. There are daily lessons with videos + meal planning help + hundreds of recipes and a supportive community

Topics Discussed in the Podcast * defining metabolic fitness and why you should care about your metabolic health * how she started integrating lifestyle medicine and nutrigenomics * covid comorbidities & glucose * how athletes can have glucose issues * how to optimize a whole-foods, plant-based diet * how lack of sleep affects glucose negatively

Listen Now about Metabolic Health Links * Casey Means, MD website * Levels Health * Follow Casey on IG

• My Podcast with Cyrus Kambatta /Mastering Diabetes
• 80/20 Plants

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Metabolic health might be something you've never considered. Metabolic health is way more than just the number on the scale or your BMI. It's considering things like having ideal levels of blood sugar, triglycerides, HDL cholesterol, blood pressure, waist circumference and more without the use of medications. These factors directly relate to a person’s risk for heart disease, diabetes, and stroke. Your metabolic health also affects sleep, energy levels, recovery, appetite, and more. A study with 8,721 adults from UNC Chapel Hill noted that only 1 in 8 people, aka 12% of the population have optimal metabolic health.

I've mentioned how much I love InsideTracker on this podcast because you can order a very comprehensive blood test that teaches you about your metabolic health and so much more to optimize your health. In today's podcast, I got to sit down with Stanford MD, Casey Means. She is also the Co-Founder & Chief Medical Officer of pioneering digital health startup Levels. Dr. Casey is focused on using continuous glucose monitoring to solve the epidemic affecting the health and wellbeing of 88% of the US adult population: metabolic dysfunction. She also promotes plant-based nutrition for optimal health.

Dr. Means has been featured in Forbes, Entrepreneur Magazine, Business Insider, Endocrine Today, Startupbeat, Healthy Human Revolution, Well + Good, and more, and her writing has been recently published in TheHill.com and Metabolism with articles about the strong relationship between chronic lifestyle-related diseases and COVID-19 mortality, and innovative healthcare and policy solutions to ameliorate this. She is an award-winning biomedical researcher, with past research positions at the National Institutes, Stanford School of Medicine, and NYU. Her clinical work focuses on Functional & Lifestyle Medicine, with an emphasis on whole foods plant-based (WFPB) nutrition, mind-body connection, and physical activity as foundations of metabolic and overall health.

An app that some friends of mine have recently released is called 80/20 plants that offers one-on-one coaching for changing your diet. There are daily lessons with videos + meal planning help + hundreds of recipes and a supportive community

Topics Discussed in the Podcast * defining metabolic fitness and why you should care about your metabolic health * how she started integrating lifestyle medicine and nutrigenomics * covid comorbidities & glucose * how athletes can have glucose issues * how to optimize a whole-foods, plant-based diet * how lack of sleep affects glucose negatively

Listen Now about Metabolic Health Links * Casey Means, MD website * Levels Health * Follow Casey on IG

• My Podcast with Cyrus Kambatta /Mastering Diabetes
• 80/20 Plants

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2020 was a crazy year for everyone.  2020 isn't only the year of COVID-19, Black Lives Matter, and the biggest voter turnout in the USA- it was the year I had my first child.  Even though this year had its challenges, there were a lot of positive things I pulled out of this year and having a baby really helped me along the way.  I hope you enjoy! 

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What are the real exercise guidelines during pregnancy and post-partum exercise guidelines? How do you safely exercise through your pregnancy? With the varied advice from medical doctors and midwives, it's important to get up to speed with the current pregnancy exercise research. Enter Catherine Cram, MS. Catherine is an exercise physiologist and the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health and wellness organizations, and the military. Comprehensive Fitness Consulting offers the most current, evidence-based fitness information to pregnant and postpartum women and their healthcare providers.

Catherine Cram is coauthor of Exercising Through Your Pregnancy with Dr. James Clapp. She is the author of Fit Pregnancy for Dummies and a contributing author of Women’s Health Care in Physical Therapy: Principles and Practices for Rehabilitation Specialists.

We talked about everything you want to know- how hard to go, heart rate guidelines, how exercise benefits the fetus and pregnant mother. We talked about exercise and core temperature during pregnancy, how to know if you're going too hard. I loved that we went deeper into how your physiology changes and how that affects your cardiac, respiratory, and musculoskeletal systems. We also talked about return to sport post-partum. We also talked about breastfeeding and the energy needs associated with it.

Want more on information on being a pregnant athlete? Here's all of the blog posts and podcasts I've published on the subject.

Topics Discussed in the Podcast * biggest myths about exercising while pregnant * how to safely exercise during pregnancy * the data about how exercise positively affects the mother and fetus * heart rate rules for exercising during pregnancy * how hard can I go and for how long * warning signs of exercise being too much during pregnancy * post-partum return to sport * dispelling fear around diastasis recti * breastfeeding and exercise

"I don’t want set (pregnancy exercise) guidelines because in doing that, we limit some and we overdo it for others. I don’t believe in these limitations being put out there for absolutely no reason. We shouldn’t do that. We should empower women, empower them to understand what’s safe and effective. I can tell you in all the years of working with the 1000s of pregnant women I’ve worked with, I’ve actually never had a woman become injured or have a problem with her pregnancy because of the workouts she did, which is pretty amazing."

-Catherine Cram, MS

Resources * Visit Catherine Cram's Website on Designing Pre-Natal and Post-Natal Exercise Programs * Some of Catherine's articles for BabyCenter (she is on the medical advisory board)

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What are the real exercise guidelines during pregnancy and post-partum exercise guidelines? How do you safely exercise through your pregnancy? With the varied advice from medical doctors and midwives, it's important to get up to speed with the current pregnancy exercise research. Enter Catherine Cram, MS. Catherine is an exercise physiologist and the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health and wellness organizations, and the military. Comprehensive Fitness Consulting offers the most current, evidence-based fitness information to pregnant and postpartum women and their healthcare providers.

Catherine Cram is coauthor of Exercising Through Your Pregnancy with Dr. James Clapp. She is the author of Fit Pregnancy for Dummies and a contributing author of Women’s Health Care in Physical Therapy: Principles and Practices for Rehabilitation Specialists.

We talked about everything you want to know- how hard to go, heart rate guidelines, how exercise benefits the fetus and pregnant mother. We talked about exercise and core temperature during pregnancy, how to know if you're going too hard. I loved that we went deeper into how your physiology changes and how that affects your cardiac, respiratory, and musculoskeletal systems. We also talked about return to sport post-partum. We also talked about breastfeeding and the energy needs associated with it.

Want more on information on being a pregnant athlete? Here's all of the blog posts and podcasts I've published on the subject.

Topics Discussed in the Podcast * biggest myths about exercising while pregnant * how to safely exercise during pregnancy * the data about how exercise positively affects the mother and fetus * heart rate rules for exercising during pregnancy * how hard can I go and for how long * warning signs of exercise being too much during pregnancy * post-partum return to sport * dispelling fear around diastasis recti * breastfeeding and exercise

"I don’t want set (pregnancy exercise) guidelines because in doing that, we limit some and we overdo it for others. I don’t believe in these limitations being put out there for absolutely no reason. We shouldn’t do that. We should empower women, empower them to understand what’s safe and effective. I can tell you in all the years of working with the 1000s of pregnant women I’ve worked with, I’ve actually never had a woman become injured or have a problem with her pregnancy because of the workouts she did, which is pretty amazing."

-Catherine Cram, MS

Listen Now Resources * Visit Catherine Cram's Website on Designing Pre-Natal and Post-Natal Exercise Programs * Some of Catherine's articles for BabyCenter (she is on the medical advisory board)

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What are the real exercise guidelines during pregnancy and post-partum exercise guidelines? How do you safely exercise through your pregnancy? With the varied advice from medical doctors and midwives, it's important to get up to speed with the current pregnancy exercise research. Enter Catherine Cram, MS. Catherine is an exercise physiologist and the owner of Comprehensive Fitness Consulting, a company that provides pre- and postnatal fitness certifications and information to hospitals, health and wellness organizations, and the military. Comprehensive Fitness Consulting offers the most current, evidence-based fitness information to pregnant and postpartum women and their healthcare providers.

Catherine Cram is coauthor of Exercising Through Your Pregnancy with Dr. James Clapp. She is the author of Fit Pregnancy for Dummies and a contributing author of Women’s Health Care in Physical Therapy: Principles and Practices for Rehabilitation Specialists.

We talked about everything you want to know- how hard to go, heart rate guidelines, how exercise benefits the fetus and pregnant mother. We talked about exercise and core temperature during pregnancy, how to know if you're going too hard. I loved that we went deeper into how your physiology changes and how that affects your cardiac, respiratory, and musculoskeletal systems. We also talked about return to sport post-partum. We also talked about breastfeeding and the energy needs associated with it.

Want more on information on being a pregnant athlete? Here's all of the blog posts and podcasts I've published on the subject.

Topics Discussed in the Podcast * biggest myths about exercising while pregnant * how to safely exercise during pregnancy * the data about how exercise positively affects the mother and fetus * heart rate rules for exercising during pregnancy * how hard can I go and for how long * warning signs of exercise being too much during pregnancy * post-partum return to sport * dispelling fear around diastasis recti * breastfeeding and exercise

"I don’t want set (pregnancy exercise) guidelines because in doing that, we limit some and we overdo it for others. I don’t believe in these limitations being put out there for absolutely no reason. We shouldn’t do that. We should empower women, empower them to understand what’s safe and effective. I can tell you in all the years of working with the 1000s of pregnant women I’ve worked with, I’ve actually never had a woman become injured or have a problem with her pregnancy because of the workouts she did, which is pretty amazing."

-Catherine Cram, MS

Listen Now Resources * Visit Catherine Cram's Website on Designing Pre-Natal and Post-Natal Exercise Programs * Some of Catherine's articles for BabyCenter (she is on the medical advisory board)

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Plant-based baking is on the rise and a fun fact you may not know- sourdough is actually plant-based! It's also considered a fermented food. Enter today's guests- the owners of the first vegan bakery in the Sea to Sky Corridor in BC- Eds Bred.

I'm always fascinated to learn about the different journeys people go on to work towards optimal health. And I also love to hear what they do next. Once you start changing small daily actions, these new habits start to form a new identity and with that identity often comes a slight shift in purpose and what you believe you are capable of. Today's guests are both intriguing and are passionate about sustainable business and plant-based baking.

Originally from the UK, Ed has been working in the restaurant business since the age of 13 and went to a culinary college to become a fine-dining chef. Natasha is also from the UK and the two met in 2003 and soon after began traveling. After taking a snowboarding trip to Whistler, they both fell in love with the location and decided to make it their home. Ed took his passion for cooking from scratch and started making sourdough bread. It started off as a thing to do for friends and family but quickly grew into a business he co-owns with his wife - BReD and is the first vegan bakery in the Sea to Sky Corridor in BC. That's right! Ed and his wife are both plant-based and so is all of their delicious baking. Ed found that after he went plant-based, he was able to come off all the heart medication he was on for heart disease.

Ed and Nathasha feel that their concept of being plant-based is a fresh take on the tradition of baking, as well as being zero-food waste, with a strong emphasis on organic and locally-sourced ingredients, differentiating them from other bakeries.

This conversation goes far beyond baking. We talked a lot about life- about labels in society, gender constructs (like what it means for Ed to be a man who eats plant-based and goes to yoga), journalism, meaning and purpose, fine dining hacks and so much more.

"How did meat become such a manly affair? I think it came from this providing for your family. When there wasn't food to forage, the men would go off and hunt and bring back a beast and everyone would have food, and it was a survival strategy. Well, now when we look at the society we're in, what is the survival strategy? It's not going back and killing everything that's running around. It's actually taking it back to the forager mentality. We have fewer resources, fewer land resources, and if we really want to provide for our families, then the plant-based diet takes up a lot less water and land than any animal-based diet."

-Natasha Tatton

Topics Discussed in the Podcast * history of sourdough bread * their plant-based journey * the movement of plant-based food and fast-food * how eating plant-based can reverse heart disease * fine dining hacks * gender constructs applied to nutrition * owning a business as a couple * meaning and purpose balanced with making money

Listen Now Links * Visit Edsbred.com * The journalist mentioned: Katrina Fox

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Dealing with Mom Guilt is real for many busy women.

This podcast is an audio re-creation of an article I wrote for Velonews via their Active Pass subscription service. I got to interview some very successful cycling moms whom I admire like Rose Grant, Larissa Connors, Laura King, and Jennifer Smith.

Dealing with mom guilt and trying to balance cycling (or being an athlete), self-care, spending time with your baby, child, or children, working, and having relationships is hard. Realizing that prioritizing self-care and happiness is the foundation of your pyramid and is what helps you show up as the best mom, human, partner, and employee. Studies show that having an optimistic outlook on life increases both resilience and productivity.

That said, I don't really believe in balance. I believe in intentional imbalance. Balance doesn't exist but being intentional about how and where you focus your energy is useful and effective.

Here's the audio of my article for Active Pass/Velonews.

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InsideTracker: Take a Selfie from the Inside Use Code: GIFTFROMSONYALOONEY for $200 OFF the Ultimate Plan InsideTracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with InsideTracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from InsideTracker

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Finding your strong isn't always easy, but if you're familiar with SWAP Coaches David and Megan Roche, you are probably familiar with their infectious optimism. David and Megan are both coaches of their company, SWAP- Some Work, All Play that David founded in 2013. The powerhouse couple coaches some of the top trail runners and obstacle course athletes in the world. Their coaching speaks for itself with over 17 US National Championships won, athlete appearances on Team USA 14 Times, Spartan World Champions, and more.

"For us, it's all about finding your strong. We want athletes to really embrace the athletic strength-based nature of being an endurance athlete. What that means in practice is that everyone's strong looks so different. So you can't go on looks, you can't even go necessarily on what you're seeing in the mirror because that is so distorted. And it's not analogous to anything with performance or growth or anything. What we really want is someone to be "Ok, I want to be a boss! I want to be strong!" And that's how you eat, that's how you train. What we're there for is supporting that with gentle affirmation that you're enough as you are, you are perfect the way you are and things like that, but then also coming in with science. "

-David Roche

Megan is the 2016 USATF Trail Runner of the Year at the ultra and sub-ultra distances. She is a five-time national champion, a North American Mountain Running Champion, and a six-time member of Team USA. She graduated from Duke University with a degree in Neuroscience and received her M.D. from Stanford Medical School. At Stanford, she is doing a PhD in epidemiology, focused on population health and genetics for athletes. Megan started coaching with SWAP in 2016 with the premise that she could help athletes learn to love the process of training, embrace their inner ninja, and recover using a Taco Tuesday approach.

David is the 2014 USATF Trail Runner of the Year at the sub-ultra distance. He is a two-time national champion and three-time member of Team USA. He graduated from Columbia University with a degree in Environmental Science and received a master's degree and law degree from Duke University. He also is a writer for Trail Runner Magazine.

The two also wrote a book, the Happy Runner. I had David on the podcast once before going all into their book. David and Megan's book really resonated with me because it's about being a happy athlete.

This year, the couple started the SWAP podcast which happens to be one of my favorites. This episode is packed with energy, fun, and great learning about secrets to happy coupledom, eating lots of food, self-acceptance, how to deal with quitting, death, talent and so much more!

David and Megan's message to you is:

YOU ARE SO LOVED AND PERFECT

JUST AS YOU ARE.

YES, JUST AS YOU ARE RIGHT NOW.

AS YOU ARE READING THIS.

AND AS YOU GROW AND CHANGE,

YOU'LL BE PERFECT TOO.

THIS IS ADDIE DOG TALKING.

But David and Megan agree with this statement 10000%.

YOU ARE AMAZING!!!!!!!

Topics Discussed in the Podcast * secrets to happy relationships * body image and eating plenty * self-acceptance and building confidence * how to deal with quitting * how to have more grit * thoughts on death * how much talent/genetics play a role

Listen Now Resources * SWAP Running Website * Follow David on Twitter * Follow David and ADDIEDOG on Instagram * Follow Megan on instagram * Get the book: The Happy Runner * Article on the long tail of blood biomarkers

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The ultimate resource for plant-based nutrition for children and teens is here! Brenda Davis is one of the top authorities and dietitians in plant-based nutrition. She is the author of 11 books including the incredibly comprehensive book, Becoming Vegan and is the co-author of the new book, Nourish: The Definitive Plant-Based Nutrition Guide for Families** along with Reshma Shah, MD. Brenda is one of the world's leading plant-based dietitians and an expert in reducing the world's Type II Diabetes problems with Plant-Based Diets. She teaches lifestyle medicine courses all over the world, has been flown by the prince of Saudi Arabia to Saudi Arabia to consult on diet. A highly sought after speaker for nutrition and medicine conferences, she has presented in 20+ countries on 5 continents. She has already been on the podcast twice which I'll link in the shownotes.

And now, her co-author Reshma Shah, MD joins us for today's episode. Reshma Shah, MD, MPH, is a board-certified pediatrician and an affiliate clinical instructor at Stanford University School of Medicine. She received her undergraduate and graduate degrees from Johns Hopkins University and her medical degree from Drexel University College of Medicine. She has additional training and certification in plant-based nutrition and cooking.

Nourish is an evidence-based, practical resource that explores the many benefits of a plant-based diet and provides parents with the tools they need to provide excellent and balanced nutrition to their families.

“In this book, we wanted to provide the answers to all the questions parents may have. Whether they are already fully plant-based or they’re just beginning their journey. So that they can do it with confidence, with a sense of joy, and without anxiety and fear.” -Dr. Reshma Shah

In Nourish, parents will learn:

• How a diet centered around plants can optimize health, prevent chronic disease, care for our planet, and be an act of radical compassion.
• Nutrition specifics for all the stages of childhood—from pregnancy and breastfeeding all the way through adolescence.
• Tips, strategies, and mouthwatering recipes to bring all of this information to the dinner table as families explore the wonderful world of plant-based eating. Best of all, the authors don’t insist that families have to commit to 100% plant-based eating if they are intimidated. Simply changing up your family’s menu a week at a time can really make a difference.

Topics Discussed in the Podcast * nutritional requirements for infants * can infants eat plant-based diets * decoding breastmilk nutrition facts * how to get your kids to eat healthier * deficiencies to watch out for in both plant and animal-based diets * supplements you need for exclusively plant-based diets * baby-led weaning

Listen Now Inside Tracker: Take a Selfie from the Inside Use Code: GIFTFROMSONYALOONEY for $200 OFF the Ultimate Plan Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

Links/Books Mentioned * Get the book: Nourish: The Definitive Plant-Based Nutrition Guide for Families * Get Becoming Vegan * Brenda's awesome cookbook (great for anyone): Kicking Diabetes Cookbook * The previous podcast I recorded with Brenda (may 1, 2017) * Plant-Based for Athletes episode with Brenda Davis in 2019 * Brenda Davis – Website, Instagram, Facebook, Twitter * Reshma Shah, MD- Website, Instagram

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Hannah Grant has had a fascinating life. From joining the navy in search of discipline to working at the #1 ranked restaurant in the world , and to being a professional chef for Tour de France Cycling teams and even the Dakar Rally- Hannah has some stories. She also has an incredible reservoir for handling high-pressure environments and unshakeable self-belief. While stirring a 200-gallon drum of goop in the middle of the Arctic Ocean while in the navy, she had an epiphany: I'm going to go to Chef School! From serving big pots of goop to working in the #1 restaurant in the world was quite the shift. And it doesn't stop there. She's won a Daytime Emmy for her Amazon Prime series, Eat Race Win which is a documentary series about cooking for a professional team at the Tour De France... and her next endeavor? Partnering with Dr. Stacy Sims on a supplement for flights to help you stay hydrated and also supplements for sleep..I love Hannah because she is so real and so honest about her life and the challenges she's gone through along her path of success.

She is the author of 2 cookbooks and is offering a 20% discount off her most recent cookbook, Eat Race Win. You can find it in my instagram post about this episode and also in the show notes. I'll also be sending it out in my weekly newsletter.

Topics Discussed in the Podcast * Her obsession with house plants * her time in the navy * being a woman trying to fit in * chef school and working in a #1 rated restaurant in the world * working in high pressure environments * how to cook for the Tour de France * functional food tips for recovery * how she manages stress

Resources * Watch Eat, Race, Win on Amazon Prime * Hannah Grant's website * Hannah Grant's instagram * Discount code for Eat, Race Win: sonyalooneypodcast

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This episode is about the tools to help you navigate uncertainty in your life, regardless of where you are on the political spectrum.

These tools are helpful in any situation.

1. Control the controllables (and sometimes we think we are doing that by searching for even more information)

2. Self-care in the form of self-restoration

3. Mindfulness practice, sitting with discomfort

4. Looking for humanity

5. Practicing self-compassion

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“Every action you take is a vote for the type of person you wish to become. No single instance will transform your beliefs, but as the votes build up, so does the evidence of your new identity.” James Clear is an expert in behavior change. He is the author of the New York Times Bestseller, Atomic Habits, and it's sold more than 1 million copies! I first discovered James Clear many years ago when he started publishing articles on in his website and sending out a fantastic newsletter than now has over 650,000 subscribers. The way he describes things like goal-setting, how to be productive, and how to make habits that stick is easy to understand and put into action.

Many people attribute failing to break bad habits or failure to stick to new habits with a lack of willpower. They think the problem is them. But James says James Clear says, “If you’re having trouble changing your habits, the problem isn’t you. The problem is your system. Bad habits repeat themselves again and again not because you don’t want to change, but because you have the wrong system for change. You do not rise to the level of your goals. You fall to the level of your systems.” We talk about how to create an environment that makes it easy to make habits stick. We talked about the 2-minute rule (I've talked about this before as well- the importance of just setting the goal to show up). We also talked about the difference between motion and action (learning about doing something versus actually doing something).

And quite possibly the most powerful idea with habit change is the idea of identity-based habits and how to measure them. James Clear says, "Your outcomes are a lagging measure of your habits. Your net worth is a lagging measure of your financial habits. Your weight is a lagging measure of your eating habits. Your knowledge is a lagging measure of your learning habits. Your clutter is a lagging measure of your cleaning habits. You get what you repeat."

I'm so thankful for James Clear's work. I've used his research in my speeches, articles, and books because no one can create clarity like he can. This episode is a gamechanger and so is his book, Atomic Habits.

Topics Discussed in the Podcast * Four laws of behavior change * identity-based habits * the compound effect of habits * the 2-minute rule * decisive moments * Don't miss your habit twice * how to break bad habits * how to create an environment so you don't need willpower * extrinsic vs. intrinsic motivation * the difference between motion and action * social media practices

Listen Now Resources * Get James Clear's book : Atomic Habits * Visit JamesClear.com

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Sometimes it's hard to say what you mean. Oren Jay Sofer says, "Communication is a learnable skill and it’s one of the most powerful levers for making change in your life and the world." Non-violent communication is about taking responsibility for what we are experiencing using empathy, deep listening, know how to make requests.

Author and renowned meditation instructor Oren Jay Sofer regularly teaches a mindful approach to non-violent communication. spent two and a half years of living as an Anagarika (renunciate) at branch monasteries in the Ajahn Chah Thai Forest lineage. Today, his teaching combines classical Buddhist training with the accessible language of secular mindfulness. Since the early 2000s, Oren has had a deep interest in the relationship between contemplative practice and communication. A graduate of the BayNVC North American Leadership Training, he has taught classes and workshops in Marshall Rosenberg’s Nonviolent Communication (NVC) nationally since 2006. His innovative retreats and online programs in Mindful Communication offer one of the only opportunities in the U.S today to explore the intersection between formal meditation practice, Right Speech and NVC. Oren is the founder and Guiding Teacher of Next Step Dharma, an innovative online course focused on bringing the tools of meditation to daily life, and co-founder of Mindful Healthcare. Oren has created mindfulness programs for organizations, companies, and apps including Apple, Kaiser Permanente, Lumosity, Calm, 10% Happier, Simple Habit and others.

I loved his book, Say What You Mean: A Mindful Approach to Nonviolent Communication. In the book, a main theme is that every thought or feeling is there to try to meet a need. If you can try to figure out what need your thoughts are tied to, it's easier to articulate what you need to those around you. It's also useful when listening to someone in a disucssion or conflict to tease out what need they are trying to have met. I also enjoyed learning about conflict and viewing it as a way to deepen relationships. I also learned that non-violent communication and conflict resolution isn't necessarily to try to get someone to do things your way, it's about deepening understanding of one another because sometimes we simply can't agree to have the same viewpoint. Non-violent communication has a framework of observation, the feeling, the needs and values to be met, and the request.

Three questions you can ask yourself are what happened, how do I feel about it, and why?

I also loved learning about how to use mindfulness in listening and communication as well as how to ground yourself in your own body when tensions rise.

Topics Discussed in the Podcast * from childhood actor to meditation instructor * 4 types of conflict avoidance * self-empathy * tools for internal pressure * No mud, no lotus * addressing the voiceless and gender constructs * how to make requests of others

Listen Now Resources * Oren Jay Sofer's website * Get Oren's book: Say What You Mean: A Mindful Approach to Nonviolent Communication

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Hannah Ross has researched and documented the revolutionary potential of the bicycle. Her book, Revolutions: How Women Changed the World on Two Wheels is a chronicle about the history of the bike how over the last 130 years, it has helped women change history. From the evolution of the design of bikes to the importance of the bicycle in the women’s suffragette movement, to even the Black Lives Matter movement, the bike has been a cornerstone throughout our history.

We didn't have time to get into the history of women's racing, but that is a topic beautifully covered in Hannah's book.

Per Amazon: Revolutions also celebrates women setting records and demanding equality in competitive cycling, as well as cyclists in countries including Afghanistan, India, and Saudi Arabia who are inspiring women to take up space on the road, trails, and elsewhere.

If you like bikes and you love history, this fascinating episode will give you some great nuggets to think about and so much more.

"Their lives (women) were generally quite domestic and contained. The bicycle was the exact opposite of that. It represented their freedom, and an ability to be independent and go to places and have fun and pleasure. And in the extreme end, some doctors and moral commentators would say the act of riding a bicycle would be your moral downfall- essentially they were saying you'd become a prostitute or sexually promiscuous just because you sat on a bicycle saddle."

• Hannah Ross

Topics Discussed in the Podcast * feminism and becoming a mother * old school myths from the late 1800's about a bike damaging women's reproduction * how women's clothing evolved for cycling * the patriarchal oppression of women's cycling in other countries * how the bicycle was used in the women's suffragette movement * a quick history of how women's racing came to be

Listen Now Resources * Get the book: Revolutions: How Women Changed the World on Two Wheels * Follow Hannah Ross on Instagram * Follow Hannah Ross on Twitter

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Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom!

My husband, Matt Ewonus has joined me on many of these Athlete Motherhood series because parenthood is really what it's about! In this episode, we talked about breastfeeding and the caloric need for athletes (super important!), mental toughness, how confidence relates to fitness, habits and how goals help us create meaning from daily actions, how Matt avoids hitting snooze, and growth comes from struggle.

"The whole concept of growth and progression and growth mindset for me came through cycling and endurance training. I had this fixed mindset of once you hit a certain age, you're done. As a power sport athlete, by the time you're in your late 20s, it's over. You hit 35 and you're this old decrepit person. But the concept of growth mindset was really driven home to me as an endurance athlete because you could build systems over time."

-Matt Ewonus

Topics Discussed in the Podcast * breastfeeding and the caloric need for athletes * mental toughness * confidence as it relates to fitness * how habits and goals help create meaning through daily actions * how Matt avoids hitting snooze at 5:45 AM * importance of growth coming from struggle

Listen Now Resources * My episode on Self-Compassion with Dr. Kristin Neff * Pre-Order Nourish by Brenda Davis RD and Reshma Shaw, MD * Raising Financially Fit Kids book by Jolene Godfrey * My podcast episode with Jolene Godrey about Raising Financially Fit Kids * My Prokit Post: Breastfeeding and the Athlete

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Have you ever thought about sports psychology and how to communicate with your kids as a parent and/or youth coach? First of all, most youth coaches are volunteers. It's so great that many people generously spend their time developing children as athletes and in team environments. However, as a listener of this show, you know I'm passionate about the impact of the words we use- the things we say to ourselves and to others. As a new mom, I'm really interested in learning how to communicate with kids! Mental toughness doesn't only apply to adults and we begin a lot of our patterns as children in sport.

Enter our guest, Jennifer Etnier, PhD. She is the author of 2 books relating to sports psychology and how to interact with kids in sport, especially as a coach. They are titled Bring Your ‘A’ Game and Coaching for the Love of the Game Her helpful books offer constructs of the best ways to give praise, her opinion of discipline, how to keep girls playing sports longer, and helping children set goals and contextualize failure. There's also a different relationship with how you communicate your kids if you're the parent versus if you're the coach.

Dr. Etnier’s research focuses on the cognitive benefits of physical activity. She is a Fellow of the American College of Sports Medicine and the National Academy of Kinesiology. She is a distinguished professsor at UNC Greensboro.

Topics Discussed in the Podcast * how parents can support their kids without getting in the way of the coach * winning, losing, and how to talk about it * recognizing perfectionism when talking to kids * why early specialization in sport is not recommended * how to keep sports fun (40% drop out because it's not fun!) * the 4 Ls that take fun out of sport * trophies for kids and how to reward kids on a team * the gender constructs of girls and boys sports * comparison, feedback, and confidence in youth athletes

“A good youth coach is one who can reinforce the things that were done right during a competition, regardless of the outcome, and help better prepare the athletes for the next event. A good youth coach ensures that every practice, every competition, every communication is focused on all of the athletes having a positive and enjoyable experience.”

-Dr. Jennifer Etnier

Listen Now Resources * About Jennifer Etnier, PhD * Your Kid's Coach is Probably Doing It Wrong: her NYT article * Book: Coaching for the Love of the Game: A Practical Guide for Working with Young Athletes * Book: Bring Your A Game: A Young Athlete's Guide to Mental Toughness * For the Love of the Game book trailer

Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman! They've been in business since 1977.

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Stu Massengill has infectious positive energy. That makes sense because he is a National Trainer for Tony Robbins, podcast host of his show Finding Direction, and a speaker. After building a massive business with his networking skills, Stu set off to travel the world, only to get diagnosed with testicular cancer at the age of 24. His pursuit of personal development helped him stay positive and his ability to build connection eventually enabled him to meet Tony Robbins. Now, he shares his actionable tools as a coach and helps others feel more fulfilled and passionate about life.

Topics Discussed in the Podcast * His attitude toward getting testicular cancer at age 24 * Stu's morning practice and the power of priming * The power of Tony Robbins events * Getting over fear in life * How to build connection * 3 decisions we make all the time * Imposter syndrome and feeling enough

Listen Now Resources * Stu Massengill's website * Listen to the Finding Direction Podcast

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If you pay attention to mobility for peak performance then you've probably heard of Kelly Starrett from The Ready State (formerly MobilityWOD). Kelly is a wealth of knowledge. He has spent over 10,000 hours as a movement and mobility coach for players in the NFL, MLB, NHL, and NBA, Olympic gold medalists, and other world-class athletes. He is also a Doctor of Physical Therapy.

Kelly is also the author of several books including the NYT bestseller Becoming a Supple Leopard: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance and Deskbound: Standing Up to a Sitting World. He has been on more podcasts than I can count including Tim Ferriss and Joe Rogan, so if this is the first time you've heard of Kelly, I encourage you to go deeper! Another fun fact is that he is 2x National Champion in whitewater rafting.

"Mobility has 2 components... does my body have the raw biomechanics to have the ability to achieve the shapes native to human beings? What is typical ROM? Do I have the skill tp express those positions?" Does my brain understand what good shapes and good technique is. And secondarily, can I get into that shape?" The problem with traditional stretching is you pull passively on tissues. What's wrong with it is the brain is not involved with the process and we are not taking a systems approach- more than one component may be limiting our ability to move. Take a systematic approach to restore our movement mapped with technique."

A note from Kelly Starrett, DPT:

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| What exactly is “mobility,” anyway? We define “mobility” based on two components. First, you should be able to put your body into any pose or shape that is normal for a human being. In other words, you should have access to the full range-of-motion for the human body. But having access is not enough. The second aspect of mobility is that you need to actually be able to achieve those positions in real life. In other words, you need to have the motor control skills to actualize your complete range-of-motion. |

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| How is mobility different from stretching? To be blunt, stretching is not an effective way to restore your body’s range-of- motion. When you follow traditional stretching practices, all you do is passively pull on your tissues. But it turns out there is a lot more to restoring full range-of-motion than that. First, stretching doesn’t get your brain involved. And remember, even if your body has full range-of-motion, you don’t have true “mobility” until your brain develops the motor control to actually express that range-of-motion. Also, unlike mobilizing, stretching does not look at your body as a system. It neglects key factors like your joints and sliding surfaces. Mobility takes a systems approach to restoring your range-of-motion. It accounts for all the varied ways your body can lose its natural ability to move. Mobilizing restores your joints, sliding surfaces, soft tissue, and even blood flow. Plus it helps you develop the motor control you need to express that range-of-motion in your daily life. |

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Topics Discussed in the Podcast * defining what actually is an injury and what isn't * using pain as information * pushing through pain and when it's okay * cycling dysfunctions- knee pain * yep, foam rolling is good * how to breathe * nose breathing, CO2 tolerance drills

Listen Now Resources * Checkout The Ready State

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Find your purpose! How many times have we heard someone utter those words. The idea of purpose can be huge and intimidating. It's open-ended and it sometimes feels overwhelming because it sounds definitive. Well, Misty Sansom has spent years dedicating herself to helping others find their purpose so that they can feel more fulfilled. In this episode, we talked about how you can find your purpose, and surprisingly- your purpose doesn't have to be your job. Alternatively, Misty does help people turn their purpose into their job if that makes sense. Bottom line: you can uncover your purpose and you can do it alongside your job or sometimes you can turn it into your job. We talked about some of the landmines that can happen if you do start monetizing your hobbies. We also talked about some deeper subjects like being honest with yourself and overcoming the fear of saying what you actually want. Developing your intuition is key to uncovering your purpose.

Topics Discussed in the Podcast * why your passion doesn't need to be your purpose * your purpose doesn't have to be your job * burnout when you monetize your hobby * what to do if you don't know your purpose or what you want * motivation road blocks * being honest with yourself * how to overcome fear of saying what you actually want

Listen Now Resources * Misty Sansom's website

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Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom!

My husband, Matt Ewonus has joined me on many of these Athlete Motherhood series because parenthood is really what it's about! In this episode, we talked about how we view aging, how having a baby might affect how you feel about things like failing a workout, thinking big picture when it comes to the pace of achievement, and how the caloric needs from breastfeeding have been impacting my training.

Topics Discussed in the Podcast * Celebrating aging * thinking big picture when it comes to pace of achievement * how having a baby changes how we might feel about failing a workout * caloric needs of breastfeeding impacting training

Listen Now Resources * Wine we mentioned: Earthquake Cabernet Sauvignon by Michael David Winery * Do You Beat Yourself on Recovery Rides blog post * Pre-Order Nourish by Brenda Davis RD and Reshma Shaw, MD * Raising Financially Fit Kids book by Jolene Godfrey * My podcast episode with Jolene Godrey about Raising Financially Fit Kids * My Prokit Post: Breastfeeding and the Athlete

Support our awesome sponsors! The best organic non-GMO sprouting seeds are Sproutman! They’ve been in business since 1977. I love that their sprouting seeds are non-GMO, organic and have a 95% germination rate. Their beginner's dozen and their salad bags make it super simple!

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Doug Evans and sprouts have a few things in common. They are both super healthy and both contain an incredible amount of potential energy. Doug has used his energy for so many incredible life projects- from building incredible businesses in the health space to becoming an author about one of the most impactful nutritional powerhouses on the planet: the power of Sprouts. Many of us are interested in harnessing the benefits of eating more plants and I have a secret for you- sprouts are about as nutritionally dense with nutrients as you can get. They have about 20-30x the nutrients of other vegetables!

One thing that is easily agreed on no matter what diet or lifestyle you enjoy, everyone loves the nutritional benefits of sprouts. They are also incredibly easy. If you listening to my episode with Stephen Ritz from the GreenBronxMachine, you heard about the incredible impact on marginalized communities from indoor gardening and involving kids. Sprouts are insanely simple to grow - they are cheap, very easy, require minimal effort, and can grow anywhere! In fact, my growing interest in sprouting lead me to one of our great podcast sponsors: Sproutman. I was looking for seed companies with organic, non-GMO seeds with a 95%+ germination rate. I was also looking to make it as easy as possible. Sproutman was it and they've been around since 1977 with great down-to-earth people. I got their salad bags which are small hemp bags. I gave it a try with their salad mix and put 4 tablespoons of seeds into the sack. Here's how you do it in a seedshell: sterilize the bag in boiling water, soak your seeds in the bag in a bowl of water overnight, rinse the bag for 30 seconds twice a day and just let it hang in your kitchen... and a few days later you have more sprouts than you can eat!

Believe it or not, sprouts are packed with omega-3s, protein, vitamin C, iron and so much more! Doug's book, The Sprout Book, takes you on a journey all about why and how sprouts are gamechangers to health, society, and has a lot of information from medical experts. He also goes into detail on how to sprout different types of seeds and how to grow a sprout garden in a very small corner of your kitchen. There are also a ton of recipes on how to use sprouts and add them to what you're already eating. So let's get into how you can up your nutritional game with the very simple act of growing and eating sprouts.

Topics Discussed in the Podcast * attitude/perspective and equanimity * what is a sprout? * are sprouts healthy? * nutritional density * how to actually sprout and how easy it is * sprouts vs. shoots vs microgreens * variety of sprouts * how to deal with gas and sprouted legumes * are sprouted bread products good?

Listen Now Resources * Follow Doug Evans on Instagram * Sproutman seeds

Books Mentioned * The Sprout Book

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"You can train three things: your craft, your body, and your mind." That's something you'll frequently hear from world-renowned high-performance psychologist, Dr. Michael Gervais. I'm really excited about having him on the show because he is one of my personal heroes in the arena of mindset and psychology. He frequently talks about the importance of self-discovery and our own inner lives, being aware of and training our inner narrative, and the power of vulnerability. Over the course of 20 years working with world-leading performers, Dr. Gervais has developed a psychological framework that allows people to thrive in pressure-packed environments. His clientele consists of the NFL’s Seattle Seahawks, countless Olympic medalists, MVPs from every major sport, world record holders, internationally acclaimed music artists, and corporate leaders. He is the host of one of my favorite podcasts: Finding Mastery that explores the psychology of some of the world’s most extraordinary thinkers and doers.

Dr. Gervais and NFL coach Pete Carroll founded Compete to Create, an online and live master class for the mind. They have worked with more than 30,000 employees at Microsoft alone on the mental skills and strategies to unleash one’s potential. Just last month in July of 2020, the Audible Original, Compete to Create was released. It's authored by Dr. Gervais and Pete Carroll and is incredible. It also has some really helpful PDFs that come with the audiobook. The Compete to Create Audible Original just scratches the surface of their 8-week online course.

You'll hear important and actionable ear nuggets in this podcast episode- things like defining your personal philosophy, how to build confidence and trust in yourself, the optimal level of emotional stimulation for high performance, defining success and so much more. I highly recommend listening to Compete to Create on Audible because it goes deeper into many important topics about mental skills training- from your psychological framework, to mindset skills to practice, to taking care of yourself, and getting adequate recovery.

"Confidence is a skill; we can train it. And you train it by being aware of how you’re appraising the external, how you’re appraising your internal, and then finding ways to challenge both of them. And if you do that on a regular basis, you got something. And the only place confidence comes from is self-talk- what you say to yourself. That’s the keyhole to confidence is what do you say to yourself and if you’re faking it, it’s going to get found out." - Dr. Michael Gervais Topics Discussed in the Podcast * What interviewing the world's best performers on his podcast has taught Dr. Gervais about himself * Importance of relationships * Emotional Activation/Arousal for optimal performance (even at the Olympics) * Training confidence as a skill * How to be unbiased about self-assessment * Does confidence or vulnerability come first? * Difference between self-trust and confidence * Group/team dynamics and personal philosophy during challenges * Defining success

Listen Now Resources * Follow Dr. Michael Gervais on Instagram * Compete to Create Audible Original * Compete to Create online course * Book Mentioned: + Self-Efficacy by Albert Bandura + The Happiness Advantage by Shawn Achor + Grit by Angela Duckworth

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Infectious positivity, inspirational curiousity, humor, and you

Stephen Ritz is a South Bronx educator who believes that students should not have to leave their community to live, learn, and earn in a better one. An internationally acclaimed award-winning educator, Stephen is the author of the best-selling book, The Power Of A Plant, and founder of Green Bronx Machine. Known as “America’s Favorite Teacher,” Stephen is responsible for creating the first edible classroom in the world, which he has evolved into the National Health, Wellness and Learning Center. He and his students have grown more than 100,000 pounds of vegetables in the South Bronx, and in the process, Stephen has moved school attendance from 40% to 93% daily and helped provide 2,200 youth jobs in the Bronx. Stephen was a Top Ten Finalist for the Global Teacher Prize, named Global Humanitarian, Food Tank Hero, TEDx Prize Winner and a Global Food Educator, and has presented at the Obama White House three times. A replica of his classroom was installed in the US Botanic Gardens in Washington, DC. His curriculum is being used in hundreds of schools across the United States, and internationally from Colombia to Dubai, from Canada to Cairo, to Doha, and beyond. He has even met the Pope!

To date, Stephen’s work has been featured by Forbes, Fast Company, The New York Times, The Wall Street Journal, USA Today, ABC, NBC, CBS, CNN, FOX, TNT, Disney, Discovery TV, NPR, Teach Middle East, The Gulf National, and countless others. His TED talk boasts more than 1 million views, ranks in the Top 10 Food/Education TED Talks of all time, and is used for teacher training/workforce development globally. Stephen was featured in the film adaptation of Michael Pollan’s best-selling book, In Defense of Food and appeared on ABC’s The Chew, The Rockefeller Foundation’s Food for Thought, NPR’s 50 Great Teachers, All Things Considered, and American Graduate. The State University of New York uses his curriculum to train teachers in all content areas. His recent appearance on PBS’ Growing A Greener World (Episode 808) won an Emmy Award, and he and his students were recently featured on the covers of TIME for KIDS and Scholastic Magazine. Stephen splits his time between his home in the Bronx and his residence in The Sustainable City in Dubai, UAE, where he serves as Director of Health, Wellness and Innovation for Esol Education at Fairgreen International School. Currently, Stephen is working with Anthem Blue Cross / Blue Shield to bring Green Bronx Machine programming to 22 American cities across 19 states.

He holds advanced degrees in special education, administration and school leadership, and an honorary Ph.D. from the State University of New York for his award-winning curriculum. Affectionately known as America’s Favorite Teacher, Stephen has taught extensively in elementary, middle, and high school settings has served as a school leader in a variety of capacities and has lectured at colleges and universities around the globe. Additionally, he has created workforce development programs for people of determination, disconnected youth, and second opportunity adults that have resulted in over 2,200 jobs.

Topics Discussed in the Podcast * Why he wears a cheese hat * How he lost 100 lbs * Social determinants of health from inequities * Food deserts and food swamps * how he created the first edible classroom * How he is transforming the Bronx * why plants are the lynchpin to changing the world

Listen Now Resources * Green Bronx Machine Website * Stephen Ritz TED Talk

Books Mentioned * Stephen Ritz's book: The Power of a Plant

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Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well. This podcast is supported by Wahoo Fitness who has been a great partner during my journey as a pregnant athlete and new mom! I wanted to bring my husband, Matt Ewonus in on this episode as I will on some of the future Athlete Motherhood series because Parenthood is really what it's about! In this episode, we talked about how to stay motivated when your race or event got canceled (or just how stay in it if your training has gotten stale).

Topics Discussed in the Podcast * Staying motivated when your event has been canceled or you're just in a rut + Live Strava Segments on the Wahoo ELEMNT + Power Numbers and TrainerRoad workouts + Using Strava Routes or just GPS Routes + Improve your technical riding + Ride with Friends * Listener Questions: Plant-Based cookie recipe, chamois, riding zones when pregnant, advice for someone who says they don't have time for sports, training routine for flexibility, guilt for going riding with baby at home, breastfeeding/supply when riding

Listen Now Resources * Simon Sinek Youtube inspiration vs. motivation * Last month's podcast with Matt and I * Kyle Warner's YouTube Channel * Recipe for my ride cookies * Great resource from Laura King on ProKit about pregnancy and exercise

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One of my favorite sayings is that limits live in our minds. Today's guest is all about helping people confront and overcome their own limiting beliefs by helping them understand what lens they are choosing to see the world. Rob Scott has had a very interesting life from being homeless with substance-abuse problems, to getting back on track and having a great career, to riding the roller coaster of a cancer diagnosis. What's Rob up to now? He is a personal development coach, hosts his own Mastermind and Fundamental Shift Coaching Community. He is passionate about helping people shift their identity to achieve big goals and personal fulfillment.

Topics Discussed in the Podcast * Why your comfort zone isn't comfortable * Lenses to overcome self-limited beliefs * Challenging your bias * questions to ask yourself about identity * why affirmations don't work * cause/effect of self-fulfilling prophecies work * lense for imposter syndrome, self-worth, and procrastination

Resources * Follow Rob Scott on Instagram * Identity Shifting Mastermind * Fundamental Shift Coaching Community * Byron Katie's 4 Questions

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Alison Tierney is a registered dietitian and board-certified in oncology nutrition and started her business, Wholesome LLC in 2015. After developing an oncology nutrition program at a local academic cancer center, Alison pursued Wholesome exclusively as her business and client base continued to grow and increase in demand. Her passion for nutrition and healthy lifestyle is obvious in her work, her care for her clients, and her desire to always keep learning. Although Alison is board-certified in oncology nutrition, she is multi-passionate in nutrition and her expertise goes beyond cancer and involves helping others with the management of chronic diseases such as: heart diseases, diabetes, high blood pressure, high cholesterol, and autoimmune diseases.

I love the story of today's guest. Many of us tend to weave through different experiences in life before we find our path. Alison is no different. In school, she initially studied business and was a college athlete. As an athlete, she was aware that nutrition was important for fueling long practices and game days for optimal physical performance, but she wasn't thinking about nutrition in terms of disease prevention and longevity. By the time she finished her business degree, her interests had started to change.

Her husband encouraged her to switch to nutrition, but she felt like it was too late to switch. I can attest to that feeling! But take it from both of us, it's never too late. She took one nutrition course and that was it her last year of college and realized she had found her path. She went back to school to pursue a second bachelors' degree in dietetics. Her interests also changed from dietetics to oncology nutrition as cancer started claiming the lives of her family members.

Outside of the cancer center, she focuses on Wholesome LLC to provide individual counseling, classes and seminars to promote a wholesome diet.

While Alison is an expert in using nutrition to treat chronic diseases, we went in a different direction - hormones. She was featured in Neal Barnard's book, Your Body in Balance. Things like fertility issues, PCOS, menopause, and having your kids eat plant-based has come up in a lot of questions from my listeners and friends. Alison has a lot of experience here too. She was unable to get pregnant...that is, until she changed her diet to a whole-foods, plant-based diet.

Topics Discussed in the Podcast * Alison's Fertility Journey (6:00) * Whole Foods Plan-Based Diets and Hormone Regulation (9:00) * What about eating low fat organic dairy? * Eating beans and how to get your gut used to them (20:00) * phytoestrogens in soy * top cancer-fighting foods (28:00) * her role as an oncology dietitian * how to change your diet: add before you subtract * foods to ease menopause symptoms * how to help kids change their diet

Listen Now Resources * Check out Wholesome LLC * Daily Dozen app (Dr. Greger) * Sofritas Taco Recipe * Wholesome LLC Facebook * Wholesome LLC Youtube * Wholesome LLC Instagram

Books Mentioned * Your Body in Balance by Neal Barnard, MD * How Not to Diet by Michael Greger, MD * Fiber Fueled by Will Bulsiewicz, MD

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Jen Hudak is an American freeski athlete specializing in halfpipe skiing. She is a 2-time world champion, 5-time X-Games medalist and 4-time national champion. In 2010, she won nearly every competition there was: X-Games, US Open, World Ski Invitational, Dew Tour, and US Nationals, to name a few. But one contest eluded her: The Olympics. She had a vision that halfpipe skiing would be an Olympic sport and served as a proud advocate for the sport over her 13-year professional ski career. With the help of Jen's efforts, halfpipe skiing made its Olympic debut during the 2014 Winter Olympic Games in Sochi, Russia. But as she pursued her quest to add "Olympian" to her highly successful list of career achievements, the unthinkable happened. Horrific injuries and in addition, one of her competitors dying. She had to rethink her goals. To make matters even harder and more devastating, her father passed away, losing in a 5 year battle with a rare form of leukemia.

The world had turned upside down on Jen. Losing her father whom she had a close relationship with, dealing with the harsh reality of being a retired professional athlete, and feeling like she had lost her purpose was incredibly hard.

What happened next? She dusted herself off and started making new choices, one after another. Here's a quote I like from her website: "My life is a constant work in progress. I still struggle with balancing masculine and feminine energy, overcommitment & burnout, fully accepting myself & all my shortcomings, learning to love my body as it is (not based on physical performance or aesthetic), saying "no" with love & grace, and engaging with conflict from a place of deep compassion & curiosity."

Jen hasn't stopped there. She is a new mom to baby Hudson, is the co-host of the podcast, Balanced Pursuits and Co-Founder of the teardrop trailer company, Escapod Trailers.

Topics Discussed in the Podcast * Jen's husband changing his last name to Hudak * Her first dream * why skiing? * insecurity & self-worth * Olympic dream * how goal setting has changed for Jen * getting confidence back despite injuries * how to use visualization * being a mom and entrepreneur- new identities

Listen Now Resources * Follow Jen Hudak on Instagram * Visit Jen at JenHudak.com

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Dr. Michael Greger is on a mission to give people information on how to live their healthiest lives. The obesity pandemic in North America and globally is quickly escalating and Dr. Greger hs the most comprehensive book on evidence-based weight loss, the psychology behind our interpretation of how many calories are in food, and the danger of quick fixes like weight loss surgeries and diet pills. He also has the healthiest and easiest foods to add to your diet to help burn more fat.

"It turns out a calorie is not just a calorie. 100 calories of chickpeas is a different impact on the body than chicken or chicklets, based in part on different effects on their impact of absorption, appetite or microbiomes. Different foods can rev up your appetite for example. It's not just what you eat, it's what you absorb. Fiber, for example, in whole intact plant foods can trap calories, flush them out the other end. And even if you do eat and absorb the same number of calories. A calorie still may not be a calorie. The same number calories eaten at a different time of day, in a different meal distribution, or after different amounts of sleep can translate into different amounts of body fat." -Dr. Micheal Greger "Obesity is one of today’s most blatantly visible – yet most neglected – public health problems. Paradoxically coexisting with undernutrition, an escalating global epidemic of overweight and obesity – “globesity” – is taking over many parts of the world. If immediate action is not taken, millions will suffer from an array of serious health disorders." -WHO

But here's the thing, weight loss is really hard for most people. The food industry makes sure that their high calorie, low nutrient foods are highly addictive. Many Americans are nutritionally bankrupt. And weight loss? People will do anything, including surgery and reaching for diet pills that actually are not effective or safe. Enter the book How Not to Diet by Dr. Michael Greger.

You may have heard my previous episode with Dr. Greger about his book How Not to Die and of his incredible organization, NutritionFacts.org. If you aren't familiar with Dr. Greger, the man has more energy than anyone I've ever seen. Between the hundreds of the latest nutrition research videos on NutritionFacts.org, writing a book every 2-3 years, and spending most of his time on the road speaking about nutrition, he is a busy guy. He is a medical doctor, a New York Times Best-Selling Author, and internationally acclaimed speaker. NutritionFacts.org is a public service to give people the information they need to lead the healthiest, disease-free lives possible through evidence-based nutrition.

He also recently released the book How Survive a Pandemic and has been releasing videos about COVID-19 that have been helpful and interesting on NutritionFacts.org.

Topics Discussed in the Podcast * why everything in moderation doesn't work * the psychology and marketing in our food choices * our interpretation of how many calories are in food * a calorie is not a calorie * chronobiology * do fat genes actually exist * fasting for athletes? when to eat * how to have permanent weight loss * best weight loss tweaks: + vinegar + negative calorie preloading + timing of when to eat + black cumin seeds, cumin, other spices

Listen Now Resources * Listen to my first episode with Dr. Greger * Daily Dozen App (Also available for Android) * How Not to Die book * a longer-form podcast about How Not to Diet on Rich Roll's podcast

Books Mentioned * How Not to Diet * How Not to Die * How to Survive a Pandemic

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Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well.

This podcast is supported by Wahoo Fitness who have been a great partner during my journey as a pregnant athlete and new mom!

I wanted to bring my husband, Matt Ewonus in on this episode as I will on some of the future Athlete Motherhood series because Parenthood is really what it's about! Truthfully, we were trying to record this episode for weeks, but every time after Bradley went to bed, we wanted to just chill out! So I'm excited that we got this episode in the queue. It was fun to sit down and recap what we've been up to as parents the last 3 months.

Here's my MorningBrew Newsletter Referral Link (you don't get money, but you get swag!)

Topics Discussed in the Podcast * how we have approached sleep, schedule, and rhythm for our baby * a bit about my breastfeeding approach * My birth story * a day in the life- what our weekday schedule looks like * loss of flexibility with time management * changing priorities * what it's been like to have less time to train and work * how I plan my day with a baby * Happiness Vs. Contentment CrushitMonday * Focusing on the joy instead of the challenges * Dad Bod can mean a fit bod!

Listen Now Resources * Check out my blog posts on riding while pregnant * Here is my Vegan Athlete Pregnancy Guide * Books: The Baby Whisperer by Tracy Hogg and Bringing up Bebe by Pamela Druckerman * Sleep course: TakingCaraBabies * Book: Disease-Proof Your Child by Joel Furhman, M.D. (and check out our podcast episode too)

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Alison Desir and Amir Figueroa are on a mission for social change. The two individually found their love of running – Amir’s father died of HIV when Amir was 4 and Alison was struggling with depression and some very hard life challenges with a bad break-up and a very sick father. And from there, they found running through seeing others lead by example. Amir saw a friend with HIV walk a marathon and raise money for Harlem United. Alison saw a friend on social media who was a black man training for a marathon and felt empowered to do it too. And now? Leading by their own examples is changing the world. Before they met, Amir and Alison started their own running groups to build community in Harlem and met because of similar hashtag they were using. They decided to join forces. Not only did they join forces, but they got married and had a beautiful baby boy named Kouri about a year ago. For Alison and Amir, it’s not just about running, it’s not just about having a club. It’s about running for social change to create diversity and leadership in communities. Walkers, joggers, and runners of all ages and abilities show up for Harlem Run evenings.

I got to speak with Amir and Alison individually. Amir is a Boston Marathon x, ultra runner, and senior researcher at Colombia University. Amir and I chatted about his new foray into fatherhood and what that means to him since he lost his father at a young age. We talked about running with purpose, the power of vulnerability and good communication, and how the grit and life lessons from ultra running can empower us in daily life, especially with all the challenges in 2020. We also talked about COVID and his research at Colombia University.

Alison Desir was named by Women's Running as one of twenty women who are changing the sport of running. Her father nicknamed her Powdered Feet to describe her as someone so active that you never see them. She is doing so many impactful projects and is a strong voice for women’s rights and people of color. She also has not one, but two master’s degrees. We talked about the importance of being a voice for others, how Harlem Run continues to be an inclusive group that attracts all different types of walkers, runners, jogger, and people from differing backgrounds, a few of her incredible advocacy projects, the topic of gender constructs with raising children, running as a vehicle for social change and so much more.

Topics Discussed in the Podcast * New Parenthood * Running with purpose * Harlem Run and creating an inclusive environment * Vulnerability in communication * Being a voice for others to create opportunity * When to quit * Run 4 All Women - (an initiative that has raised over $150,000 for Planned Parenthood) * Alison’s advice for fundraising * Gender constructs related to raising children

Listen Now Resources * Follow Alison Desir and Amir Figueroa on Instagram * Sign up for free: Meaning Thru Movement * Alison Desir’s website * Amir Figueroa’s website * Harlem Run * Book about quitting mentioned: Seth Godin- The Dip * https://globalwomxnruncollective.com/ * "The truth is, when I go for a run as a black woman, that in and of itself is a political act and one that puts me at risk—fearing for my life. As long as we live in a world steeped in white supremacy—and we do—being a black woman will never be separate from my identity as a runner." Read this powerful article Alison wrote on Outside.com.

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Katerina Nash is a timeless force in the sport of cycling. Not only is she a 2x Olympian in Mountain Biking, but she also has been to the Olympics twice for cross-country ski racing in 1998 and 2002. Her first Olympics was a the age of 17 and again in London 2012 and Rio 2016. Originally from the Czech Republic, Katerina moved to the U.S. in 2000 on a college scholarship for cross-country ski racing. Katerina has proven to be among the world’s most versatile and enduring athletes, showing the world that women can remain competitive at the highest levels into their forties.

She dominated every where she goes- CX, mtb, stage racing, Downieville... She has been on multiple World Championship and World Cup podiums in both CX and MTB and she also has won BC Bike race numerous times and competed in her first EWS in 2019.

Topics Discussed in the Podcast * growing up in Czechoslovakia * from Nordic Skiing to her first Olympics (mtb) in 1996 * Moving to the USA and choosing mountain biking * Clif Bar and her long term sponsorship * how sponsorship expectations and her racing evolved over the years * types of training for success across disciplines * Katerina's relationship with success and goal setting * dealing with failures of disappointments * how she maintains balance * being a more mature athlete, how training has changed * President of UCI Athlete's Commission & women's racing * listener Qs + dog breed + pre race dinner + lost her temper before? + type of laundry detergent & clean-up after a CX race + how long will she keep racing + Folsom rodeo

Listen Now Resources * Follow Katerina Nash on Instagram * Follow Katerina Nash on Twitter * Team Clif Bar

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Ayesha McGowan is the first African American female Professional Cyclist, riding for Liv Cycling. She's on a mission to advocate for representation and is an inspiration for the next generation of African American female cyclists. Her bicycle has been a tool to not only help her accomplish her dreams, but as a vehicle for storytelling and social change. Ayesha noticed that our sport of competitive cycling was being represented in the media by white men and she took action. Her tagline is "Representation Matters." Her voice and mission have created diversity across brands, media, teams, and organizations. She's been on the cover of Outside Magazine, partnered with Nike's Dream Bigger video series, and has spoken on stages, podcasts, and articles on why it's important to have representation in sport, in the media, and in the industry.

Recently, Ayesha was named to the Top 50 most influential people in cycling by CyclingNews for being an advocate for women of color in the bike industry.

Check out her most recent blog posts:

Consistency Builds Trust

Do You Get It Now?

Silence is an Agreement

“In the end, we will not remember the words of our enemies, but the silence of our friends." - Martin Luther King, Jr.

Topics Discussed in the Podcast * how Ayesha found bike racing and mentors * journey into road racing/how road racing works * women's racing inspiration * representation vs tokenism * equality vs equity * why you shouldn't say "I don't see color" & implicit biases * sea otter comments * brand support * Do Better Together

Listen Now Resources * Ayesha McGowan's Website: A Quick Brown Fox * Join the Challenge: DoBetterRide.com * Half the Road documentary * Sea Otter Article she wrote * Follow Ayesha on Instagram * Her Nike Project: Dream Crazier

Educate Yourself * Obama's Anguish and Action * A Google Doc with TONS of links, books, and more

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Once per month, I'm checking in with you to talk about my journey as a new athlete mom. I'll talk about time management, how getting back to and maintaining a training schedule is going post-partum, the mental and emotional pieces too. I'll tell you what it's really like and hopefully give you some nuggets you can apply to your own lives as well.

This podcast is supported by Wahoo Fitness who have been a great partner during my journey as a pregnant athlete and new mom!

If aren't an audio fan and you want to read the transcription, scroll down a bit.

Key Takeaways "Your starting point isn't your endpoint and a growth mindset means that knowing that whatever that number is, you can improve on it. But if you don't ever look at that number. If you don't get up the courage to say where am I starting from, if you never look at that you'll never get better and you'll never be able to measure that improvement."

"The only thing to be ashamed of is not looking and not trying to make changes to a situation that maybe you want to change."

Topics Discussed in the Podcast * my riding post-partum * introducing structured training at 2 months * the challenge of getting started again * dealing with anxiety related to assessments (like a test, a race, fitness) * talking about my TrainerRoad Ramp Test * your starting point is not your endpoint * look for improvement * attention follows intention.

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I'm pretty excited about today's guest. The best thing about podcasting is I get to learn even more about a person's story, even when they are a friend! I first met David Swain when we connected over Prokit. Prokit celebrates adventurers and the athletic experience, whether you’re just getting started or breaking world records. The platform is designed to help cut through the noise, learn from the best, and find the community you need to reach your potential.

David Swain is the co-founder of Prokit along with Angela Zaeh. The idea first popped in his head in 2013 when he signed up for his first cyclocross race. Just like all of us when we start new things, David wondered how to train, what gear to use, where to race, what to eat, what events his friends are doing and the idea of Prokit was born. But David is so much more than the founder of Prokit.

His experience in communication and team building is unparalleled. David's story is interesting and a wild ride- from driving cross-country to San Francisco, to traveling the world, and eventually landing at FB in 2008, he has had a lot of diverse experiences. He's written speeches for Mark Zuckerberg, fought massive international communications fires, and launched the Like button to the world. And in 2013, David joined the leadership team at Instagram and worked on everything that went into building the company, the brand, and the approach to growing it internationally. He had a team of 23 people in nine countries and did everything from meeting with Pope Francis to navigating how Instagram created its internal culture, goal setting, and more. You can imagine the challenges of working in such an intense environment as we all have experienced the birth and growth of Instagram!

In this podcast, we talked about communication strategies as individuals, in teams and relationships, the power of a whiteboard, the importance of diversity when building a team. We talked about how to give and receive feedback, how meditation has been a gamechanger for David, the difference between meaning and happiness and so much more.

Wahoo Fitness This podcast is supported by Wahoo Fitness who have been a great partner during my journey as a pregnant athlete and new mom!

Topics Discussed in the Podcast * the importance of communication * decision making: how to narrow down your idea * diversity, vulnerability, and creating a space for constructive feedback * power of meditation * the momentum of ProKit * avoiding burnout in startups * how to celebrate success * the difference between meaning and happiness

Listen Now Resources * Sign up for ProKit * David's article on Building a Meaningful Career * Common Threads Podcast * When David interviewed me on the Common Threads Podcast

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39 trillion. That is approximately how many bacteria that are living in your gut. Guess what feeds them? You. Everything you eat is either a step towards better health or a strike against it. If you want gut flora that help balance your hormones, reduce your chances of cancer, reverse Type 2 Diabetes, prevent neuropsychiatric conditions like ADHD, Alzheimers, and depression, then you need to eat fiber. Yes! Fiber is about so much more than pooping regularly. So how do you make sure you have a healthy gut? You talk to Dr. B, you eat as many different sources of fiber as you can, and you pick up the book, Fiber Fueled.

If you're a fan of this podcast, you more than likely listened to my first episode with gastroenterologist and now new author, Dr. Will Bulsiewicz. As he likes to be called, Dr B is an MD and an internationally recognized gut health expert. He is passionate about the incredible healing power that lives inside you—your gut microbiota. Dr. B's medical training involved 16years at America's elite institutions. He completed a bachelor’s degree from Vanderbilt University, a medical degree from Georgetown University, and Master of Science in Clinical Investigation from Northwestern University. He also has an exploding instagram account and you can follow Dr. B on Instagram at @theguthealthmd.

His new book, Fiber Fueled came out just last week. It's the first of its kind in a plant-based guide to gut-health. He took his research and experience as an MD, the 600 references cited in the book and built an incredible book that is interesting to read, easy to understand, and every page has important takeaways. He also tells you what foods to eat, how to cook them, and even has a 4-week guide with 70 recipes.

The biggest takeaway from this show is that you should eat as much variety of whole plant foods as you can.

Topics Discussed in the Podcast * Book Writing * what does a gastroenterologist actually do? * how digestion works * Fiber 101 * What if you already eat a lot of veggies and fiber-filled foods already, but still eat meat and dairy? * gut health and immunity * how much fiber is too much? Can you introduce too much at once? * the gut as part of the endocrine system * birth, babies, breast milk and fiber * FGOALS acronym: foods to eat for your gut * fermented foods * gut health and athletic performance

Listen Now Resources * Listen to my first episode with Dr. B * The study that changed how Dr. B practiced medicine * Follow Dr. B on instagram * Dr. Will Bullsiewicz Dr. B's Website * Rip Esselstyn's podcast with Dr. B

Books Mentioned * Get FIBER FUELED * Trifecta of Healthy by Dr. Angie Sadeghi * Your Body In Balance by Dr. Neal Barnard * Disease-Proof Your Child by Dr. Joel Fuhrman

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I really enjoy public speaking and have had the honor to give keynote speeches on the topics of positive psychology, motivation and habits, nutrition and even cycling-specific talks at business, leadership, tech, and nutrition conferences. One of my favorite stories to include is an old Cherokee parable. I wanted to share it with you because it embodies the power of our perspective. Perspective and choosing what stories to tell ourselves and how we interpret daily events and emotions is one of the most powerful practices you can have.

One evening an old Cherokee man told his grandson about a battle that goes on inside people.

He said, "My son, the battle is between two "wolves" inside us all.

One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority, and ego.

The other is good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, generosity, truth, compassion and faith."

The grandson thought about it for a minute and then asked his grandfather: "Which wolf wins?"

The old Cherokee simply replied, "The one you feed."

How many times has something happened that you found frustrating? Did you play the scenario over and over in your head? What happened when you continued to think about it, how you were maybe wronged or disrespected, or how you wish you could have said something or done something different to defend yourself? What about on the opposite side? What about interpreting something that happened and looking for all the positive things associated with it?

Choose your Explanatory Style. Choosing what you focus on includes choosing the way you perceive what's happening around you. The way we explain our world and daily events that happen to us deeply affect whether we have an optimistic or pessimistic view of the world. It affects whether we feel empowered or helpless. Learned helplessness is what makes you give up because you think that you don't have any control over something- it's the belief that your actions really won't change the outcome. Your explanatory style ultimately determines how you view misfortunes and whether or not you'll give up easily. I'll go deeper in another podcast covering Martin Seligman, PhD's research and elements of explanatory style as it relates to optimism and pessimism.

For now, I'll challenge you to use mindfulness to simply start paying attention to which wolf you are feeding. Are you feeding your fears? Are you looking for ways people offend you? Are you looking for ways the world is against you? Or are you giving people the benefit of the doubt? Are you looking for opportunities in challenges? Are you choosing to turn something that could be construed as bad into something fun or exciting? If you can also realize that misfortunes are temporary and are not personalized to you, it'll help you feed the good wolf.

So... which one will you feed today?

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Pregnancy and motherhood looks different for everyone, but in this week's podcast episode I have a chat with fellow new cyclist mother, Laura King about our pregnancies and post-partum life. We talked about topics you may not be accustomed to hearing about like miscarriage, pelvic floor health after birth and also maybe more familiar topics like what it's like to ride during pregnancy, how we are maintaining our identities, and more!

A quick bit about Laura King:

Laura’s background in competitive swimming led to 12 years competing in triathlon, including the Ironman World Championships and earning a pro license. An invitation to USA Cycling's Talent ID Camp and a simultaneous job offer for a major industry position presented a fork in the road, and her decision to take the industry position and pursue racing as a passion provided the right balance of career and sport. Nonetheless, her credibility as a competitor has served her well in a successful career of over a decade in Sales and Marketing in the outdoor industry. A brief Xterra Triathlon stint revealed a love of the dirt, and a mountain biker/gravel racer was born. Though she still races in the pro/elite field, her heart is in getting more girls and women on bikes, the camaraderie, the satisfaction of a huge effort, and the corollary travel and experiences. It's also how she met her favorite wheel—her husband, professional cyclist Ted King, with whom she is currently spearheading Rooted Vermont.

This podcast is supported by Wahoo Fitness who have been a great partner during my journey as a pregnant athlete and new mom!

Topics Discussed in the Podcast * Mitigating risk when riding while pregnant * Laura's experience with fertility * Discussion on knowing how much riding is safe * Sonya and Laura on miscarriage * Post-Partum life and return to training * Dealing with fear and uncertainty * Stereotypes * Reframing other's negative lens with new parenthood

Listen Now Also Listen: My Interview about Motherhood on Breakfast with Boz Resources * Book Mentioned: Exercising Through Your Pregnancy by James Clapp * Follow Laura King Instagram * Laura's training article on ProKit: Pregnancy + The Athlete * My Pregnancy Blog Posts

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Derek Loudermilk might be one of the most interesting people you've ever met. He's discovered a new species of virus while in graduate school, he's traveled the world as a professional cyclist, he became an entrepreneur and digital nomad - including doing this with a wife and a child under the age of 3. He's created his own path as an author, podcaster, speaker, coach, and guide to help people start living the life they imagined. How did this all really start? With a blood clot in his brain after being given a 75% chance of dying.

In his quest to understand the future of entrepreneurship around the world, Derek Loudermilk has traveled to every US state, 40 countries, and lived on four continents. He is the author of his book SuperConductors.

Topics Discussed in the Podcast * the power of community * his journey to living around the world and becoming an entrepreneur * falling in love with adventure at Yellowstone * how to remove barriers and make changes * where does confidence come from? * how to become a digital nomad * the law of attraction and tapping into your intuition * finding your identity through transformation * importance of gratitude for shifting negative thoughts * what is heroic coaching? * making sense of the metaphysical in a western world * what it's like to slow down after years of travel * a few tips for traveling with little kids

Listen Now Resources * DerekLoudermilk.com * Listen to Derek's Podcast: The Art of Adventure * Book: The 4 Hour Workweek * Mentioned: NomadList.com * Book: Lynn McTaggart The Power of 8

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Stacy Sims, PhD is a leading global expert on female Physiology & endurance training. You may be familiar with her popular book that I've personally read a few times, ROAR. It is a science-based layperson's book explaining the sex differences in training and nutrition and addressing the dogma for women in exercise, nutrition, and health outcomes. She says that women are not small men and we should not be generalizing women when it comes to training, recovery, supplements and more because our physiology is different from men. Unfortunately, the majority of research is done on men so it's been hard to decode things like how we should alter training based on where women are in their hormonal monthly cycle. Dr. Sims has done an incredible amount of work providing a body of information so women can make better and more informed choices.

Let me tell you more about Dr. Sims background. She is currently a Senior Research Scientist at the University of Waikato after returning to academia from a 6-year hiatus in industry. She is an applied researcher, innovator and entrepreneur in human performance, specifically sex differences in training, nutrition, and environmental conditions.

Prior to being launched into industry, she served as an exercise physiologist and nutrition scientist at Stanford University from 2007 to 2012, where she specialized in sex differences of environmental and nutritional considerations for recovery and performance.

If you're not impressed yet, her contributions to the international research environment and the sports nutrition industry has established a new niche in sports nutrition; and established her reputation as the expert in sex differences in training, nutrition, and health. As a direct result, she has been named as one of the to 50 visionaries of the running industry (2015), one of the top 40 women changing the paradigm of her field (2017), one of the top four visionaries in the outdoor sport industry (2017), and one of the top four individuals changing the landscape in triathlon nutrition (2017).

Topics Discussed in the Podcast * Stereotypes about women * Decoding hormone cycles and what they mean for performance * Supplements for high hormone phase to perform better * workout recovery for women * women & pain tolerance * which birth control is best * how to sleep better during high hormone phases * sports nutrition plans for women * fructose and iron absorption * training adjustments for the onset of puberty * Perimenopause and menopause: body composition, diet, protein * why women should not fast or eat low carb diets * why women should continue training during pregnancy

Listen Now Resources * Get Dr. Sims book: Roar * DrStacySims.com * Dr Sims TEDx Talk

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Joel Fuhrman, M.D. is a board-certified family physician, six-time New York Times best-selling author and internationally recognized expert on nutrition and natural healing, who specializes in preventing and reversing disease through nutritional methods. He is the President of the Nutritional Research Foundation and on the faculty of Northern Arizona University, Health Sciences division. Dr. Fuhrman coined the term “Nutritarian” to describe a nutrient-dense eating style, designed to prevent cancer, slow aging, and extend lifespan.

For over 25 years, Dr. Fuhrman has shown that it is possible to achieve sustainable weight loss and reverse heart disease, diabetes and many other illnesses using smart nutrition. In his medical practice, and through his books and television specials, he continues to bring this life-saving message to hundreds of thousands of people around the world.

Topics Discussed in the Podcast * where his interest in nutrition started * Dr. Furhman's world-class career in ice skating * preventing and healing cancer with diet * foods to eat daily: GBOMBS: Greens, Beans, Onions, Mushrooms, Berries, Seeds * What is a Nutritarian Diet? * food addiction * national authorities change their diet recommendations * how food affects mental health * supplements: the ones that are dangerous and the ones you need * power of mushrooms & soy for cancer prevention * Raw vs. cooked; chewing vs blending; fresh vs frozen * what he puts in his garden soil & sprouting

Listen Now Resources * Dr. Joel Fuhrman's website * Books Mentioned: Super Immunity, Eat for Life, Fast Food Genocide * his original nutrition inspiration: Herbert Shelton * Dr. Fuhrman's TEDx Talk

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Yoann Barelli will make you smile. One word used to describe him by many is that he is a character. He is known for his enduro mountain bike prowess, his super fun clown-like antics, his great coaching, photography, and also his environmental efforts of lately to raise money and also pick up trash. Yoann is seen as a positive and outspoken person on the Professional Circuit as you've no doubt seen on his YouTube Channel and Instagram. He is also a Dad! Yoann's focus has been on enduro and crushing the EWS series around the world.

He says, "I want to make you laugh, to motivate you, to give you joy, to be this kick on the ass when you need it, by being me, through my own life experiences!" At first glance, his infectious laughter and energy will entertain you but there are many dimensions to Yoann. In this episode, he even talked about the spiritual side of his life which he doesn't talk about that much! For Yoann, being alive is about being unapologetically true to yourself, it's about making a difference, and of course- having tons of fun along the way and bringing others with you!

Topics Discussed in the Podcast * mountain bike life beginnings * injury comeback * career evolution * be yourself * spiritual side * breathwork * what does it mean to be barelli * how does yoann stay positive * dealing with nerves and pressure * trash pick up * plant-based and the environment * being a dad * listener Qs

Listen Now Resources * Follow Yoann Barelli on Instagram * Yoann Barelli's YouTube Channel * Hear Yoann on other podcasts: Downtime Podcast and another one too.

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If you're familiar with Ironman, then you've surely heard the voice of Mike Reilly. The four words, "You are an Ironman" are some of the most powerful words uttered at the finish line of endurance sports. Mike has been announcing Ironman events since 1989 and is fondly known as "The Voice of Ironman." He has been inducted into the IRONMAN Hall of Fame, the USA Triathlon Hall of Fame and the Running USA Hall of Champions, and is the only person to have been inducted into all three. He has connected with hundreds of thousands of athletes, making each one feel individual and special as they cross the finish line, but also at the start line and throughout the grueling 19 hour day of announcing.

Mike's book, Finding My Voice was published about one year ago and is an inspiring and fun read about some of the most incredible moments through Mike's career with Ironman. You'll laugh, you'll cry, and you'll feel inspired when you read it. It's about how Ironman changes people for the better.

Throughout this episode, you'll immediately notice Mike's positivity and his passion for attitude. He says, "You're the cause of your own experience." He says that it has been his privilege to see people cross every Ironman finish line. It's always hard to pick just one quote for the intros of these episodes. Here's one from the end that I loved and can't agree with more: "No matter what happens today, you've got control over one thing and one thing only- that's your attitude. If you take care of it, it will get you to the finish line. You can't worry about all the external stuff that will come your way, and it will. It could be raining, it could be heat, it could be a perfect weather day and you get 3 flat tires. But if you control your attitude and keep it positive, it'll get you to the finish line. If you don't, it may fail getting you to the finish line."

We talked about a lot in this show and thanks to those of you who sent in your questions too!

Topics Discussed in the Podcast * how Mike got into announcing * how he announces for 19 hours straight * the life-changing importance of getting to the start line * how goal setting in endurance sports forever changes you * what a typical day of announcing looks like * what it means to be an Ironman * favorite finish line stories * how he manages his energy with all the travel and long days announcing * Ironman tattoos * how make stays so positive * why Mike believes family and community are the most important thing * Listener Qs + oldest ironman finisher? + does Mike like swim, bike, or run best? + how has the sport changed and how does he see it evolving? + does he go on vacation? + best advice to a 1st timer Ironman starter on race morning + favorite venue + where would you like to go ride

Listen Now Resources * MikeReilly.net * Get Mike's book: Finding My Voice

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Michael Klaper, M.D. is a board-certified physician, internationally-recognized teacher, and sought-after speaker on diet and health. In addition to his clinical practice and private consultations with patients, he is a passionate and devoted educator of physicians and other healthcare professionals about the importance of nutrition in clinical practice and integrative medicine. He is the author of x books and has authored dozens of articles for both scientific journals and the popular press.

Dr. Klaper is well known for taking complex medical topics and making them easy for everyone to understand. He is also an expert in water fasting after 9 years on the medical staff at True North Health Center. He shares a lot of great information through his website and YouTube Channel.

Topics Discussed in the Podcast * How Dr. Klaper found Plant-Based Nutrition in the 1980s * Dr. Klapers initiative to educate medical doctors on curing chronic disease + Moving Medicine Forward * water fasting, medical fasting * should athlete's fast? * why the keto diet is dangerous * what meat does to your colon * heme vs non-heme iron * where vitamin B12 comes from, how to supplement, what to look for in blood work

Listen Now Resources * Dr. Michael Klaper's website * Subscribe to Dr. Klaper's YouTube Channel * Dr. Klaper's TEDx Talk

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Our most primitive cravings and habits come down to three words: Trigger, Behavior, Reward. But our brains can trick us into creating bad habits and driving is to be addicted to technology, love, thinking, and unhealthy food and beverages. To break the cycle, Dr. Jud Brewer believes that curiosity is our ultimate superpower. He has his MD and PhD and is the Director of Research and Innovation at the Mindfulness Center. He is also an associate professor in psychiatry at the School of Medicine at Brown University, as well as a research affiliate at MIT. He is the founder of the digital therapeutics platform, MindSciences, and author of the book, “The Craving Mind: From Cigarettes to Smartphones to Love—why we get hooked and how we can break bad habits. It was one of my favorite books I read in 2019. Dr. Jud is also a fellow mountain biker.

As an addiction psychiatrist and internationally known expert in mindfulness training for treating addictions, Dr. Jud has developed and tested mindfulness programs for habit change, including both in-person and app-based treatments for smoking, emotional eating and anxiety You can get the apps at DrJud.com. (Craving to Quit, Eat Right Now, Unwinding Anxiety).

I'm a big fan of his work and was really excited to have the chance to sit down and talk with him. His TED Talk on breaking bad habits has over 14 million views.

Topics Discussed in the Podcast * why it's so hard to break bad habits * does willpower exist? * reward-based learning * overcoming procrastination * how to use curiosity to beat addictions * is there such a thing as an addictive personality? * why you should single-task * difference between happiness and excitement * letting go vs muscling your way through things

Listen Now Watch his TED Talk Resources * DrJud.com * Get his book "The Craving Mind" * His Mindfulness-based app programs: Craving to Quit, Eat Right Now, Unwinding Anxiety

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Matt Fitzgerald is a runner, coach, nutritionist and acclaimed author of well over 25 books. You may have heard of his book on mental toughness- How Bad Do you Want It. His online training plans at 8020endurance.com have helped thousands of athletes of all experience and ability levels achieve their goals. Certified by the International Society of Sports Nutrition, Matt has consulted for numerous sports nutrition companies and he is the creator of the Diet Quality Score (DQS) smartphone app. A lifelong athlete, he speaks frequently at events throughout the United States and internationally.

Frequent topics on Matt's writing cover things like diet and ideal race weight, training intensities, mental training, and so much more.

The mental aspect of sports in relation to the perception of effort, fatigue, and whether limits live in our mind or our body have been frequent topics on this show. It's one of my favorite things to discuss. If you enjoyed this episode and want more, check out some related episodes linked in the show notes to mental fatigue and training.

Check out his newest book: Life is a Marathon.

Topics Discussed in the Podcast * building his career + parental influence * how to overcome fear of suffering * pain v. perception of effort and how to make it seem easier * aging as an endurance athlete * mental fatigue & inhibitory control * pressure and personalization of failure and social comparison * growth mindset in sports * race weight * what is 80/20 training?

9:25 - edit out stutters

The main thing I've found is true in my experience and I have studied the subject a lot because it is of deep personal interest to me. The number one factor is intentionality. (bumbles in his speech) If you dislike the discomfort that comes with racing and even hard training, you can't just sort of bumble along vaguely hoping the next race isn't so painful or just hoping that you bring your mental A-game. You have to make a conscious decision to improve your mental game.

Listen Now Resources * Follow Matt on Twitter * Matt Fitzgerald's website * Matt's endurance coaching website * Related episodes: Endure with Alex Hutchinson, Mental Fatigue with Dr. Walter Staiano, Mental Fatigue with Dr. Stephen Cheung

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Being productive, getting up early to get stuff done, being organized- these are all traits I admire and aspire to do more of! What about boundary setting, better focus, and accountability? Yes! If these topics are ringing a bell for you, then you'll enjoy today's podcast guest- Jeff Sanders. Jeff Sanders is a keynote speaker, productivity coach, Podcast Host of The 5AM Miracle, author of a few books, and founder of The Rockin’ Productivity Academy. He is both productive AND busy. In his spare time, he is also a plant-based marathon runner and personal development junkie. His background is surprising- it was actually in theater and you can tell with his melodic voice.

Topics Discussed in the Podcast * how Jeff's background in theater helps him in his career in personal development * why he is interested in productivity, habits, and routines * tracking and getting out of reactive mode * how to eliminate distractions * boundary setting * how to set goals without burning out * favorite apps and tools * how eating plant-based makes him more productive

Resources

• Earthlings documentary
• John Maxwell
• Books
  • Getting Things Done - Gary Allen
  • Ultramarathon Man - Dean Karnazes
  • Essentialism- Greg McKweon (listen to my episode with the author Greg McKweon of Essentialism)
  • The One Thing - Gary Keller
  • Deep Work - Cal Newport
  • Hyperfocus - Chris Bailey
• Check out Jeff's Podcast: The 5AM Miracle
• Check out Jeff's website

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Todd Sadow founded Epic Rides in 1999 and produced the inaugural 24 Hours in the Old Pueblo with 176 participants in attendance. Since then, Epic Rides has grown into one of the most successful mountain bike event promotion companies in North America.

The Epic Rides event portfolio includes six diverse venues in Arizona, Colorado, Nevada, and Arkansas that draw from a regional base with world-wide attendees to accent the more than 8,500 participants and 60,000 general attendees annually.

The Epic Rides business model is simple. Provide the customer with an experience above and beyond anything they have grown to expect from the events industry; our events aren’t just a race, they are life-changing.

Events: 24 Hours in the Old Pueblo

Whiskey Off-Road

Grand Junction Off-Road

Carson City Off-Road

Oz Trails Off-Road

Tour of the White Mountains

Topics Discussed in the Podcast * how it started * how Epic Rides evolves and adds races * scaling a race production company * attracting newbies and course difficulty level * choosing race locations and community * staying in the lane of mountain biking * equal payout, large prize purse, and why pros are valuable to the sport * USA Cycling/UCI and Ironman commentary * Ebikes, sponsorships, and party atmosphere * Listener Questions

Listen Now Resources * Epic Rides Website * Epic Rides IG * Epic Rides Facebook * Epic Rides Strava club

Support the Show If you would like to support the growth of my show, I’d love your contribution on Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Self-care is a major buzzword and self-care has helped a lot of people create time for themselves. You often hear of creating a "self-care routine" that might involve things like essential oils, journaling like keeping a gratitude journal, a meditation practice, going to yoga, stretching and foam rolling, drinking tea, going to bed early and being on a consistent sleep schedule, taking supplements, having a "morning routine", using positive affirmations, reading self-help books, or even going to a Naturopath to get an IV or going to acupuncture.

Just listing all of things we could or should be doing seems overwhelming to me. Some people feel like there's a lot of pressure to do some of these things, but instead of being rejuvenating, it just turns into another stressful task on an already overflowing t0-do list. By telling yourself that you should be doing it and then when it doesn't happen, it can add to an endless loop of more anxiety and overwhelm. That's eliminates the purpose of having a self-care routine to begin with. Or we'll see other people having success with their self-care routine on social media and feel like we should emulate them. There are also people who apply their perfectionist mindset to their self-care routine, or maybe they have a list of things they want to do for self-care but use all-or-none thinking with it. So if they can't do all the things on the list, they don't do anything at all.

If this is resonating with you and the idea of your self-care routine or lack thereof is contributing to more burnout and anxiety, then how do you "take care of yourself" without making it stressful, something you have to spend money on, or you feel like you have to force yourself to do it, then it's probably a good idea to take a step back and reconsider if self-care is helpful or not.

So what to do? I wasn't able to find much data on this other than how self-care routines may be harmful if people have clinical mental illnesses.

Based on my own experience and some anecdotes from friends who have found a certain amount of a self-care routine stressful, here's where I think a good place to start is:

Make it as simple as possible. Self-care is about checking in with yourself and noticing when you feel good or noticing things that lead to greater feelings of well-being.

If you feel overwhelmed with all these things you feel like you should do, I suggest looking for simple things you're probably already doing with very basic mindfulness. You can do it just once and it only takes a few seconds, or you may find that it just starts becoming something you do all day every day which was the case with me. I have to say that I do feel good when I journal or do some of the self-care tasks, but adding them to my list causes stress. If it feels natural, then I'll do them. But if I feel stressed that I should do them then I don't do them and I take

• notice when you are outside and just note something smiple like the sky or what leaves on a tree look like
• positive social interactions with others- this can be as simple as smiling and feeling connected to a strange on the street
• if you're eating something healthy, just recognize you ate something healthy

This is just basic mindfulness that doesn't require a routine, it doesn't require any real work. I'd start there if all the self- care shoulds are causing you stress.

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Cory Muscara is a super interesting person. Today, he is known for his work as a mindfulness teacher, author, podcaster, and speaker. You'll find his career path interesting- he started meditating to impress his hippie girlfriend. When that relationship didn't work out, he went all in, looked for the most challenging meditation training he could find and became a monk for 6 months in Burma where he meditated for 14+ hours per day under the instruction of Sayadaw U Pandita. Fully engaged, he wanted more. Not only does he have his Master's Degree in Positive Psychology from UPenn and teaches mindfulness-based leadership at Columbia University. He also currently serves as an assistant instructor for the positive psychology graduate program at the University of Pennsylvania. In addition, he has a wide array of meditation training including the 2-year Spirit Rock Community Dharma Leader training, Mindfulness-Based Stress Reduction (MBSR), completed certification with Mindful Schools & Search Inside Yourself, and has trained in Mindfulness-Based Inquiry, Breathworks Chronic Pain with Vidyamala Burch, the Trauma Institute led by Bessel Van der Kolk. He is a 200-hour hatha yoga teacher, certified NLP & Eriksonian Hypnosis practitioner, and an Integrative Health Coach through Duke Integrative Medicine.

Since then, he has had numerous appearances on Dr. Oz, has his own meditation courses and retreats, collaborates with meditation apps like Ten Percent Happier (my personal favorite), and recently published his first book called Stop Missing Your Life where he incorporates all of his teachings to help people navigate and take action to have more meaning in their relationships with others, internal relationships with themselves, and even how to have a positive relationship with digital devices.

Topics Discussed in the Podcast * Good luck/bad luck/who knows parable * how today's events impact the future in unknown ways * what is equanimity? * becoming a monk in Burma * the importance of sitting with suffering & pain * how not to quit despite deep discomfort * intersection of mindfulness, positive psychology, and cognitive behavioral therapy (CBT) * FACE Model from Cory Muscara's book Stop Missing Your Life * Pushing through internal walls holding you back in the PAIN Box

Listen Now Resources * Get Cory Muscara's new book: Stop Missing Your Life * Text your email to Cory for resources (mentioned in the show): +1 (631) 405 -4631 * Cory's meditation courses and website * Listen to Cory's Podcast: Practicing Human * ABC Model/Martin Seligman mentioned in show * Dr. Jud Brewer's book: The Craving Mind mentioned (smoking cessation example)

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Today's topic is an interesting one and I want to talk about it just to inspire some thought around how we talk about hard work. It's more just a phrase or topic of conversation that is thrown around, but I don't think many people even realize they are saying it.

The phrase is "it's a lot of work." This phrase is haphazardly thrown around in our regular conversations, so much so that I'm not even sure we realize we are doing it. The fact is that saying something is a lot of work is often used as a negative caveat. If you're talking about a good experience to someone and then throw in, "but it's a lot of work," the person you're talking to might feel discouraged or might not even want to try what you are doing. "It's a lot of work" is also an excuse people use to create a barrier to getting started.

Here are some examples I've heard recently about the phrase "it's a lot of work" either being used as an excuse or just in regular conversation that can inadvertently come across as negative.

"Cooking a plant-based meal? Or even cooking a meal at home? It's a lot of work."

"I'd love to get a dog, but they are a lot of work."

"Babies are a lot of work, but they are fun too."

"Training for a mountain bike race sounds like too much work."

"Starting a side project would be cool, but it would also be a lot of work."

and here's one I'm guilty of saying we people ask me about podcasting

"I love podcasting, but it's a lot more work than you'd think!"

I'm not saying it's bad to tell someone that a task is a lot of work, but I think it's important to be aware the context. Also, why do we feel the need to emphasize that something is a lot work? Most of the time, we have the best intentions. We want someone to know that if they want to take on a new commitment, we want to prepare them by letting them know there will be some time and effort involved. Most of the time, we are not trying to discourage someone but it can inadvertently come off that way- or worse, you can sound like you are complaining. Saying something is great but then adding "but it's a lot of work" can take away from how great it sounds.

And when we use "it's a lot of work" as an excuse to avoid getting started- well that's a whole other story.

My comment is: why is something being hard work a bad thing? Why are we so afraid of the idea hard work? I've broken it down into a few sections. The first is one I'll lightly touch on, but won't go in-depth because the topic is very broad and is even something we've spent hours talking about on the show with guests: topics like the brain's quest for dopamine, building good habits, setting goals, sticking to commitments. There are tons of articles on why we are lazy, how not to be lazy, etc. I'm not going to go into laziness.

First, let's have a mindset shift around "hard work" Matt and I were talking about this topic as I was writing this post. I was telling him that I actually enjoy working hard. I don't mind investing my time and energy into things. An example: when we decided to get a puppy last year, everyone told us that getting a dog was going to be a ton of work. It doesn't feel like work to me, it just feels like a fun addition to my life that takes attention I want to give. When I start and commit to projects or to races, I know I'll have to put in a lot of work and effort, but that excites me.

My question is what else would you rather be doing with your time rather than committing it to "working hard" for something you care about? The idea of endlessly relaxing may sound good, but in truth, I would find that horribly boring and unsatisfying. I want to spend my time doing things that make me think, take my attention, and really challenge me. Something being a lot of work is simply not an excusable reason. If it's not a lot of work, it's probably not worth my time!

We should start equating hard work with awesome opportunity to get better, to learning new things, to growth, to forward momentum, to focused time and energy that makes us feel more purposeful. That's how I view hard work. So when someone says, "wellll, you could do x but it's a lot of work..." the "it's a lot of work" does not intimidate me at all. The things that mean the most to us in life are things where we have put in hard work and maybe even struggled. I don't want an easy, boring life. I want to work hard. I love to work hard. In some ways, it's human nature to look for shortcuts, to look for ways to expend less energy, or find the easy way out. In some cases, it makes sense. But from an identity standpoint, I don't want to self-identify as someone who takes the easy way out or who is lazy or who is afraid to do something because it'll take effort.

Identify why hard work might be a barrier If you can figure out why hard work is causing you resistance, you can get down to the deeper reason you are experiencing resistance. The majority of issues are that we are either too focused on the outcome being the only thing that matters or we are too worried about what other people will think of us.

• you're always looking for immediate gratification. Often times, something that requires "work" means you'll have to keep at it for awhile before you get your gratified outcome- if you get that outcome at all. Delayed gratification actually has a lot of merits.
• fear of failure or of not getting your desired outcome.
• lack of confidence or self-efficacy: "if I work hard at it, I still won't be able to do it." This is a fixed mindset!
• you don't believe the outcome is worth the effort: ambivalence
• fear of not performing (again, fixed mindset). I don't want to start a sport because I won't be good at it and it'll confirm I'm no good. I've heard this a lot from college athletes who are hesitant to start a new sport in their 20s and 30s.
• feeling overwhelmed already- I can't add in more things, I can't work any harder! (this one actually might be valid!)
• perfectionism
• a sense of entitlement: I don't want to work hard at that, it should just be done for me or it should just be handed to me.
• fixed mindset: I shouldn't have to work hard because I'm innately talented, etc.

How can you get more excited about hard work? First, consider what I mentioned before that everything you're most proud of probably took a lot of effort. Second, the work is the point. A lot of times we just want the outcome, but we are not entitled to the outcome- we are only entitled to the work itself. If you love doing something for the sake of doing the work itself, then you aren't worried about how long or hard it'll be to try to get to you end goal.

The outcome isn't the only thing that matters Enjoy the process. Often times we think we don't have enough motivation or willpower, but it's our attitude or impression of how it feels to work hard

It's not willpower, it's not lack of motivation, it's your attitude toward hard work. It's also about just getting started. Here are some of my tips on how to have more follow-through on your commitments.

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Molly Hurford has built her career with several aims in mind: Write constantly, race often, travel frequently and live on her own terms, mostly outside. While she runs her own brands, including The Outdoor Edit, The Consummate Athlete Podcast and Shred Girls, she also works as a freelance writer for many major outdoor publications. She’s also the author of multiple books on cycling and nutrition. Her most recent project, Shred Girls, is a young adult fiction series focused on getting girls excited about bikes. It’s also a website that features interviews, advice and inspiration for young female cyclists at Shred-Girls.com. Molly was a guest on this podcast last year where we went in depth into Shred Girls. Listen to that episode.

In her spare time, Molly has raced almost every type of bike, from cyclocross to road to mountain at an elite level; competed in triathlons from sprint to Ironman; and currently spends most of her time competing in ultra-running races, where she often finds her way onto podiums. She was also the team manager of the former CX team: Aspire Racing that was the most professional CX program in the USA.

Topics Discussed in the Podcast * Molly's experience as team manager for former team Aspire Racing * Best practices of pros like Jeremy Powers and Mag Rochette * How to do a DIY photoshoot * social media practices * Blueprint: where to start * how to budget, acting locally but thinking globally * types of sponsorships and how to ask for money * what to include in a proposal * where to find the right contact at a brand * how to build a relationship with media/journalists

Listen Now Resources * Get the Athlete Sponsorship Guide * Get Shred-Girls * Check out Outdoor Edit (Molly's website) * Listen to the Consummate Athlete * Follow Molly on Instagram

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Someone recently asked me what my goals are at the moment. While I have a lot of different projects, ideas, and races I'm excited about on the horizon (and oh, a BABY)... it all boils down to one thing. You can call it my mantra of the year, and it's simple.

Show UP. Show up. Sounds simple, but some days it's not so easy. I've experienced pretty extreme fatigue since I got pregnant. Showing up to pedal has surpassed any training goal because there are a lot of days I don't want to show up. I've talked about how showing up and how getting started is the best way to be consistent and to overcome excuses - overcoming the activation energy of getting started. Just setting your commitment level to showing up is powerful and it also takes the pressure off of expectations you may have of yourself. "Show up" will be a mantra I'll use with a newborn, when I'm scared to show up to races because I won't have the high end fitness for the first part of the season, and it's something I'm even using in my relationships.

SHOW UP. Day in and day out. Yes, showing up for your relationships is important too. That can mean being present without a phone or device in front of you and giving someone your full attention. That's the best gift you can give someone. Showing up for a relationship can mean simply being reliable and doing what you said you would. It can mean just calling or texting a friend to say hello.

Maybe you want to show up for meditation or show up for yoga, or show up to something that scares you. Show up. It's simple. It's the only thing you need to do.

SHOW UP. Even after you've failed. Sometimes showing up in business is scary. Showing up to a meeting, or following up when you know you aren't going to get the outcome you were hoping for. And continuing to show up trying to build new business relationships, even when your confidence has been shaken and you feel like others don't believe in you. Just keep showing up and good things will happen.

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Ayesha McGowan is the first African American female Professional Cyclist, riding for Liv Cycling. She's on a mission to advocate for representation and is an inspiration for the next generation of African American female cyclists. Her bicycle has been a tool to not only help her accomplish her dreams, but as a vehicle for storytelling and social change. Ayesha noticed that our sport of competitive cycling was being represented in the media by white men and she took action. Her tagline is "Representation Matters." She's been on the cover of Outside Magazine, partnered with Nike's Dream Bigger video series, and has spoken on stages, podcasts, and articles on why it's important to have representation in sport, in the media, and in the industry.

She is also a podcaster herself, has her own YouTube Channel, a full racing schedule, and also the creator of DoBetterRide Virtual Ride series.

Topics Discussed in the Podcast * how Ayesha found bike racing and mentors * journey into road racing/how road racing works * women's racing inspiration * representation vs tokenism * equality vs equity * why you shouldn't say "I don't see color" & implicit biases * sea otter comments * brand support * Do Better Together

Listen Now Resources * Ayesha McGowan's Website: A Quick Brown Fox * Join the Challenge: DoBetterRide.com * Half the Road documentary * Sea Otter Article she wrote * Follow Ayesha on Instagram * Her Nike Project: Dream Crazier

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"It is not death a man should fear, but he should fear never beginning to live." Marcus Aurelius

"And in the end, it's not the years in your life that count. It's the life in your years." ~Abraham Lincoln

Time is not a renewable resource. Many people don't want to think about death because it's uncomfortable. Denying the idea of death or realizing that we don't have unlimited time might change the way we make decisions. Last year, I decided to read some books with accounts of people who were terminally ill. Most notable Being Mortal by Atul Gawande and When Breath Becomes Air by Paul Kalanithi. Another highly recommended book I haven't read yet is Bright Hour by Nina Riggs.

Contemplating mortality is something I've heard people doing a lot lately since Kobe Bryant's tragic death. It was a wake-up call for some, realizing that it could be lights out at any moment. That wake-up call has spurred conversations about the timeliness of living life on purpose- the life you want to live starting now. A friend of mine was saying she realized all she does is work and she was going to start spending more time on relationships. I like that and it's a reminder I need as well because at the end of the day, we won't wish we worked more hours. A lot of us procrastinate all kinds of things, including big things like changing our life path because change and the unknown is scary and uncomfortable. We say things like, "I'll wait until the kids are graduated. I'll wait until I've saved enough money. I'll wait until I have a perfect plan. I'll wait until I have more education" and then we realize decades have passed and we are still saying "I'll wait until..."

Here is a quick exercise you can do. If you knew you would die tomorrow, what would you regret? If you knew you had a year to live and you would suddenly be changing a ton of things in your life, that's a problem!

Also, contemplating the mortality of a loved one is something that makes me uncomfortable but I do it often. It helps me avoid taking them for granted. If someone you love died today, what would you wish you would have said to them? We ALL put things off- like calling our parents or friends. Leaving an argument unresolved. Do it now. Call that friend or family member to say hello because you may never get another chance.

“Begin doing what you want to do now. We are not living in eternity. We have only this moment, sparkling like a star in our hand and melting like a snowflake...”

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Dr. Bruce Monger is a Senior Lecturer and Researcher in the Department of Earth and Atmospheric Sciences at Cornell University. His research involves the use of satellite remote sensing methods to study environmental controls of ocean primary production at global scales. He currently serves as a member of NASA’s Ocean Biology and Biogeochemistry Science Team. I discovered him while I was doing my Certificate in Plant-Based Nutrition from Cornell University. While I've been eating plant-based for nearly 7 years, I was amazed with what I learned from his lectures and I immediately asked him to come on the show. Global climate change is a huge issue. If you've been watching the news lately, the financial markets and large companies and taking steps to offset their carbon emissions. While I think this is great, a lot of our daily choices and what we consume as individuals make a huge difference. I don't think it's a problem we can buy our way out of and the first step comes with education of how dire this situation actually is. Dr. Monger says that we are either going to be the generation that essentially is responsible for turning ou r back on the planet and how future generations will be forced to live, or we can be the generation that created a paradigm shift and saved the planet for future beings. There is a finite amount of CO2 that can be released into the air before Earth's temperature increases to a point where things like fresh water, the ability to even grow food, and extreme weather incidents will occur. Our choices in the next decade or two will forever impact the planet and how all beings exist moving forward.

Topics Discussed in the Podcast * career as an oceanographer * key elements of climate change and what you can do * consequences of global warming * what happens if Earth's temperature increases by 2 Degrees Celsius * Definition of net-zero carbon emissions * nutrient pollution & Nitrogen fertilizer * government policy, industrialized farming * why one person can make a difference * fish consumptions and better choices * the health of ocean linked to climate change & freshwater consumption

Listen Now Resources * Cornell's Plant-Based Nutrition Studies Course * Dr. Monger at Cornell * Mentioned: Robert Howarth's work * King Corn documentary * Seafood Watch app to choose what fish to eat if any * Food and Agriculture Organization of the UN

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Being brave is not about the absence of fear, it's about having the courage to be vulnerable - to press on in spite of fear. The first memories I have of someone using the word brave is when I was a little kid. For most, it usually has something to do with having to get a shot at the doctor or getting an injury of some kind and then an adult telling us to be brave. In cartoons, the hero or heroine is often characterized as someone who is brave- someone who will go into battle knowing that the consequences could be dire. But I've seen portraits of bravery show up as someone who appears stoic and doesn't show vulnerability or cry. This is where I think the definition of bravery starts to diverge from what it actually means.

One of my favorite taglines I made up for my own life is "Be Brave. Do Epic Shit." I have put a lot of thought into what it means to me to be brave. To be honest, trying to avoid feeling and showing difficult emotions has been one of the harder parts of bravery for me. Bravery means actually letting yourself feel those emotions without letting them defeat you or change your path. This discussion could get complicated really quickly if we bring in things like masculinity. Men, especially the older generation feel pressure not to show or feel vulnerable emotions. Perhaps my view of bravery initially came from men. I remember even from a young age wanting to be viewed as masculine instead of feminine because I used to think masculinity was akin to strength and bravery. Oh how wrong I was about that! It's a complex topic for another Crush It Monday. Continuing with my digression for another moment, I still hate comments about women being emotional, or "crying like a woman." I AM a woman and I struggle with some of my emotions. I can only imagine what it must feel like for some men. I think this is an important discussion, but I need to move on to what I think it means to be brave.

First, try to think of the first time in your life when either someone told you to be brave or you realized you did something that made you brave. This is what Matt's story was: he was in grade 9 wanting to take Japanese, but Japanese was with all the upperclassmen that he looked up to. He had to get up in front of the class and say something in Japanese and was afraid he would look stupid, but he realized he had a choice and did it anyway. Matt felt uncomfortable and did it anyway.

What are some elements of bravery tucked under the overarching theme of a "willingness to be vulnerable"? If you go to the dictionary, bravery and courage go hand in hand. Being brave is "to have courage" and courage is "the ability to do something that frightens one" or "strength in the face of pain or grief."

Being Brave is Not the Absence of Fear It's feeling the fear and doing it anyway. It's doing it in spite of the fear. Now this doesn't mean doing something irrational like saying "I'm brave" and then walking out into traffic. It's not saying "I'm brave" and putting yourself needlessly into a dangerous situation. A whole other topic of discussion would be where is the line between bravery and dangerous risk? How can you be more brave and do something you're afraid of? Personally, it's been considering my outcomes and asking myself what the worst-case scenario would be. Minor injury? Embarrassment or shame if I fail? Wasted time? Simply not being able to do it?" Often the fear of the thing preventing us from being brave is way worse than if it actually were to happen in real life. Simply considering what the worst case will be might help you overcome your fear. Another thing is that when you feel some fear and are moving forward anyway, it's paying attention to how your body feels. Does it feel tight? Breathing long slow breaths can help too.

Being Brave is Not Burying Your Emotions, It's Sitting With Them I'll say it- I hate it when I cry. It doesn't feel good to me and it makes me feel weak. Posting a video of myself crying and then later using it in my TED Talk was one of the scariest things I've ever done. I still cringe when I know thousands and people have watched it. This is a really negative and untrue view of crying, layered with all kinds of baggage and unfair judgements. It takes courage to sit with discomfort- whether it be emotional or physical and sometimes and emotion is both. Burying and denying emotions because they hurt does not make you stronger and it's actually unhealthy. Over the last few years, I've worked on letting myself feel some of those emotions I would hide from. I would hide from anger by going and exercising really hard. I think that it is healthy to blow off some steam, but there are times you can't just go exercise when you're angry. I think learning to say to yourself "I feel angry" or "I feel really said right now" and then "and it's okay" is a powerful exercise. As endurance athletes, we are used to sitting with physical discomfort for hours but emotional discomfort? No, that can be so much harder! Call it self-compassion, call it being brave with your emotions, or even call it mindfulness. The space between the emotion rising and then recognizing what it is before you react is a good first step (maybe you lash out or maybe you bury it). Learning to sit with it and that it'll pass is another thing.

Being Brave Means Setting Boundaries and Having Humility Sometimes being brave means speaking up for yourself and putting yourself first. That includes examples like saying no to others and setting boundaries or saying no to yourself if you're engaging in critical self-talk or patterns of overplanning that lead to burnout. It can even mean turning around and going home to rest if you're feeling tired and overtrained on your bike. It takes courage and confidence to say no, to do less when you're tired, or even to rest if it feels like you're falling behind. Being brave can also mean standing up for yourself or for others. Being brave means being willing to love deeper which is inherently risky because you can suffer emotional pain if it doesn't work out.

Being Brave Means Moving Forward Despite Uncertainty I've had to learn new situations of bravery in my pregnancy which has had a lot of uncertainty and lack of control. Simply moving forward in my cycling career has been an act of bravery, of putting myself out there, of accepting really disappointing rejections because of other people's biases of what I will be capable of in the future as a professional athlete mom of an infant. There are days I've wanted to give up and felt like my idea of the future was impossible because other people didn't believe in me, but I kept moving forward and I will continue to do so. Uncertainty and fear can be the same thing, but being brave means showing up, choosing to keep trying in the darker moments when you don't know what it's going to look like, when it feels like everyone is against you or doesn't understand you.

And you know what? The more times you sit with those difficult emotions and feel them, the more times you choose over and over not to give up when you want something to happen, the more times you press on even when no one else believes in you and you emerge on the other side- that's when your own hero comes out. That's when you look yourself in the mirror and say, "hell yeah, this is what it means to be brave." As Brene Brown would say "Courage equals vulnerability" and I couldn't agree more.

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If you love gravity and extreme mountain biking, you’ve probably heard of the Frenchman, Remy Metailler. He has been a top rider at Red Bull Rampage for many years, has solid performances at urban downhill racing around the world, and he’s the incredible mountain biker you imagine as a Whistler Bike Park legend. He is also passionate about teaching others about anything related to mountain biking through his YouTube Channel. He talks about all the nuances of bike, tire, and suspension set-up so you’re dialed for your ride, trail previews of popular trails, especially the lines you’d never consider riding, and more pro tips. Plus, he can pretty much ride the impossible.

Remy also loves the business of being a pro mountain biker and has built his career with his own team of partners, is a well-known product tester for many brands he works with (and he does push his bike to the limit with the type of riding he does). He also loves trail riding. I loved talking to Remy because he reminds us how important it is to focus on the development of skills, truly understanding how all of your equipment works, how to analyze what happened if something goes wrong on a trail, and how important progression and safety are when it comes to riding technical terrain. He is also passionate about the environment and we got into what he does to make a positive impact near the end of the show and of course- the questions you guys submitted! I think you'll enjoy this episode because not only is Remy extremely knowledgeable, but he is articulate, very honest, and humble.

Topics Discussed in the Podcast * What is Red Bull Rampage and how does it work? * Urban Downhill racing * dealing with pressure, riding slow * Crashing, Confidence, Trying it Again * Learning to be analytical about your skills and riding * improving on fundamentals * weight lifting and key exercises Remy does in the gym * Risk and Safety (VIDEO) * The business side of Remy's career: sponsors & content * How to deal with the comparison game * Listener questions: + Favorite place to ride + Comparison game in YouTube and social media + Why did he move to canada from france + His views on racing and why he doesn't race + lifestyle changes as a climate activist? + favorite lunch + Supplements? + How old was he when he started riding and when you started to seriously shred + People often say Rampage riders are “crazy” or “insane”. How does he respond to those kinds of comments? + Suggestions to help riders get out of their heads, such as those that are afraid of crashing, falling off obstacles, missing a jump, etc

Listen Now Resources * Follow Remy on Instagram * Subscribe to Remy's YouTube Channel * Safety and Risk Taking Video on Remy's YouTube

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________________________________________________ Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

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"There is a difference between interest and commitment. When you're interested in doing something, you do it only when it's convenient. When you're committed to something, you accept no excuses, only results." - Ken Blanchard We all have the greatest of intentions when we make plans, but then something happens. Our problem isn't motivation, our problem is following through on our motivation. It could be as small as saying "Today I'm going to break down those boxes for the recycling" to as complex as a large goal you set for yourself. For some, the act of getting started is the hardest part. This problem is a relatively simple one to fix. Break it down into a task so small that it's really easy to get started. I've talked about this before, but if you can't seem to get on your bike, commit to riding for 5 minutes and if you don't want to anymore, you can stop. For cleaning, put 2 dishes in the sink, take one thing and put it back in place. If your inbox is a disaster, try to answer just 1 email that is nagging you.

Sometimes the issue with follow-through is much bigger than the act of getting started. Here are some ways to help.

• Learn to Say No

  • Sometimes we make commitments that we didn't want to do in the first place. We felt like we couldn't say no in the moment. Time is our most precious asset and it's not a renewable resource. Learn to say no to things that you really don't want to do. You might feel bad about it in the moment, but if you told someone yes and then don't follow through, they'll feel even worse and you'll have also wasted their time.
  • Consider your Future-Self. i.e. Delay Gratification
  • When the time comes to get started or even to keep going (like following through with this article instead of stopping in the middle), think of what your future-self would want. Sure, I could stop right now and go do something else that would gratify my present-self. But I know from experience that my Sunday night future self will not be happy if I have to work on this last minute to get it done. This example can be made even as simple as making your bed. Your present self might just want to walk on by and say "I'll do it later" but think of how your Future-Self would feel- even 1 minute into the future the next time you walk by the bed and feel better because it's done?
  • Strengthen Your Get It Done Muscle (how it feels)
  • The Future-Self examples is a great lead-in to this point. I just said "think of how it will feel for your future self." Follow-Through is a muscle. It feels good to identify aa someone who honors their commitments. How does it feel in your body when you actually did the thing you said you would? How does it feel in your body to procrastinate? If it's hard to pinpoint how it feels, ask yourself if it makes it a little easier to breathe or a little harder to breathe. If you can bring executing on your intentions to the physical realm of your body, it might be easier to delay gratification and do the thing right now.
  • Use Mindfulness to Stop Excuses
  • The alarm clock goes off at 6 AM because you said you were going to get up to exercise. Your first thought is "I'll hit snooze once" or maybe it's "I'll start tomorrow." Meditation and mindfulness practices take you off autopilot and help you be more aware when thoughts pop in your mind. If you can stop the excuse train in its tracks- with the first excuse you made, it'll prevent them from multiplying. Stop the excuse and get moving. Take one small step to stop that excuse. If you think your excuse may be valid, go back to the commit to getting started model. For exercise, if your excuse is "I'm too tired to ride my bike" which has been an excuse I have had almost every day of being pregnant by the way, commit to starting. If you're still too tired after you start and feel awful, then stop. But by doing this, you didn't let your excuse win. It's a muscle to overcome excuses and it gets easier. I recorded an entire podcast episode on overcoming excuses you can read or listen to here.
  • Write it Down
  • There are many productivity apps and tools out there. Pick one that works for you. Personally, I've tried a lot of them and the best one for me has been a simple spreadsheet I made for myself. I have each day of the week listed and at least a couple days in advance, I list what I want to get done for the week. I also map out that time on my calendar. Seeing it written down and checking it off can be satisfying. The hardest part is not listing too many things. If you find you are never getting through your daily to-do list, keep reducing it until you through it. And don't beat yourself up if you aren't getting it all done every day.
  • Reduce Distractions
  • If you aren't getting that to-do list done, is it because you are doing other things instead because you are distracted? Did you check your email 3 times while reading this article? While writing this article, I closed ALL browser tabs, put in headphones so I couldn't hear anything, and put my phone in the other room. Otherwise, it's too tempting to be distracted and it would take me 5x as long to get this done.
  • You don't Start Things that take a lot of time
  • Another hidden iceberg that could be stopping you from follow-through is you choose to do the easy tasks first. These are the tasks that take little time and you feel like you are doing something. Start your day by tackling one time consuming, bigger task first and I guarantee you that you'll feel like you got more done.

  • Accountability

  • Having a system to measure if you're doing what you said you would will help with follow-through. Sometimes we don't even realize we aren't performing well. For me, it's my spreadsheet. I can go back and see what I accomplished by the end of the week and ask myself realistically if I'm sticking to my commitments. Everyone's motivation comes from different places. Some are internally motivated while others need external motivation. I'm usually internally motivated which is why holding myself accountable works. But if you are externally motivated, find a person to help keep you accountable. You could have a weekly check-in where you help each other. If your lack of follow-through is with exercise, sign up for a class, group ride, or group run so you have that external accountability.

Listen Now Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------ 2 Ways to Give Back to the Show

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James Wilks is a combatives instructor for the US Military, retired MMA Fighter, 2009 UFC champion, and main star in Gamechangers Documentary which you can now watch on Netflix. Gamechangers was executively produced by Academy Award-winning director James Cameron, also known for directing Terminator and Titanic to name a couple of other films! Gamechangers explores whether a plant-based diet is an optimal diet for athletes across all disciplines including strength, endurance sports, team sports, and more. There are some big name athletes appearing in the film such as World Record Holding Strongman Patrik Baboumian well-known ultrarunner Scott Jurek, Olympian cyclist Dotsie Bausch, Arnold Schwartzenegger, Derrick Morgan of the NFL' Titans, and so many more. The movie is about James Wilks quest to search for the optimal diet to help him recover from a terrible injury. His research set him on a trajectory to learn more about plant-based nutrition, ultimately discovering that many athletes are competing at the top level with no animal products. The film also goes into why a plant-based diet helps athletes perform and recover at their best.

Topics Discussed in the Podcast * Acclaim for the film including the Defense Health Agency * how the idea of Gamechangers came about * James' previous diets and notions on vegans * is grassfed beef healthy? * best foods to eat to recover faster from injury * fatigue, carbohydrates, heme iron, supplements for performance * how to decipher if scientific studies are legitimate * how they picked athletes to be in the movie * a short bit about fighting MMA/ taking punches & managing aggression and anger

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It's really centered around inflammation. The blood flow is centered around inflammation as well- inflammation of the arteries. But then if there is inflammation just recovering from a workout session or you got injured and you're recovering, you need inflammation to build muscle and to recover, but you want to get through that inflammation quickly so that you can work out again more effectively. You can always work out again the next day, but it's how effective and how optimal is that workout? I think inflammation is really the key here -that animal foods tend to be inflammatory, plant foods tend to be anti-inflammatory. And so reducing that can not only help blood flow, but also muscle repair, being faster, and also injury repair as well.

Listen Now Resources * Go to the Gamechangers website * Watch the Gamechangers Documentary on Netflix or find it elsewhere * Follow James Wilks on Instagram * Listen to my episode with Dr. Esselstyn regarding endothelium/heart disease * Listen to my episode with T Colin Campbell about cancer and animal protein * Download Dr. Michael Greger's Daily Dozen App * Visit NutritionFacts.org * Joe Rogan episode with James Wilks

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________________________________________________ Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

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Habit change is hard, and it's really hard if you tend to think about your habit change as an all-or-none thing or if you get decision fatigue from too many options. Have you heard the quote "don't let perfection be the enemy of good?" Sometimes the idea of not being able to do something perfectly or the idea of having to be perfect at it every day will stop us from even trying. I came across some discussions in my community lately where one person criticized another because they didn't change or move the needle enough - this was in regards to diet.

Doing the best you can is a good place to start, but I like to ask "is it better than" when comparing two options. Asking "is it better than" can also give you a different point of view if you find you are critical of a decision another person is making about their changes. We can't be in control of everything all the time and learning to set ourselves up to make the best decision possible for a given situation instead of defaulting to our old ways is powerful. Asking "is it better than" is particularly helpful when it comes to diet. A lot us have guilt or even self-flagellation if we quote mess up. There is a fine line between letting yourself off the hook too many times versus having a little bit of leeway and self-compassion, but I think we intuitively know if we are giving something our best shot or if we are just looking for excuses. You can feel it in your body.

I'll give you a few examples. One person wants to stop having dairy in their diet, so they switch to soy milk.

When the person orders a latte at Starbucks, someone points out that the soy milk from Starbucks has added sugar! Yes, it's best to have unsweetened soy milk, but having soy milk with a little bit of sugar is still better than eating dairy if you're trying to avoid it. Given your options and your decision to order a latte, what is the best choice in the moment?

Say you're trying to give up meat, but you haven't gone all the way yet. Is eating meat a few times a week better than eating it every day? Yes. If you believe meat is unhealthy, eating no meat is best but moving the needle to a habit that is sustainable for you is better than not at all.

If you are trying to eat less desserts, but really have a craving- eating a small bowl of granola is better than eating a piece of cake.

Riding for 30 minutes is better than not riding at all.

Picking up a few items of clutter around the house is better doing nothing.

Ordering the chips and salsa for an appetizer is probably better than ordering the cheese pizza as an appetizer.

Oatmeal you make yourself is better than processed cereal.

Whole wheat flour is better than white flour, but eating in tact whole grains is best. Maybe you don't have access to whole grains in that moment or you ran out of time trying to make something.

Next time you feel stuck in a particular situation where you are having trouble making a decision that will align with your goals, just try comparing your options and asking which one is better than the other.

Listen Now Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------ 2 Ways to Give Back to the Show

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Rob Lea is an animal. In a 6 month period, he summitted Mt. Everest, swam the English Channel, got married, and rode his bike across America, all while raising awareness for gender equality in the mountains and in the boardroom based on the HeforShe Initiative by the United Nations. Rob’s mountaineering career includes climbs of mountains around the world including Aconcagua, Denali, and most recently, Cho Oyo. Not only is he an endurance machine, but he is a realtor in Park City, UT.

His love for triathlon, inspiration from his wife and Professional Athlete Caroline Gleich, and even the medal hanging in his closet as Age Group 30-34 Half Ironman World Champ prove that Rob is no stranger to pushing his limits.

Topics Discussed in the Podcast * how did he come up with the Ultimate World Triathlon * how to get out of your own way and dream big * men supporting gender equality and #climbforequality * prepping for Everest * Risk Mitigation: personal safety vs pushing limits on Everest * Swimming the English Channel: jellyfish stings, caloric intake, brown fat * Biking across America with virtually no training * overcoming monotony and the will to go on

Listen Now Resources * Follow Rob on Instagram * Rob's website * Implicit Bias Disrupter Questions * HeforShe Initiative * Listen to my podcast episode with Rob's wife: Caroline Gleich

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________________________________________________ Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

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We are a few days into January. When we make a declaration of a new lifestyle, goal, or habit, it can be hard to stick to it. According to research by the University of Scranton, 92% of people don’t achieve their New Year’s Resolution goals. We want to create habits to be happier and healthier, but change is not always easy. If we genuinely want to discover the best version of ourselves, why do we give up on some of our goals? There are multiple reasons we don’t achieve our goals.

• We get stuck in all-or-none thinking. Sometimes we don’t even start working towards a goal or habit because it seems too unattainable.
• When we make a mistake or a slip-up, we give up and revert back to our old habits because sticking to the new one seems too hard.
• We don’t create a support network and an environment for change
• Our goals are not specific or measurable.
• We are worried about changing our identity or how other people perceive us

Another common thing we do is focus on setting goals based on an outcome we desire. Sometimes we can't even control those outcomes such as setting a goal for a race result (you can't control what your competition is doing), a sales goal for our business, or just goals that have outcomes that count on other people's opinions or ratings. Setting goals that have outcomes outside of your immediate control can be defeating. Like for me- I say to myself, "yes! I want to write a NYT Bestselling Book." Honestly, setting a goal like that makes it hard for me to even write the book because it seems like so much is out of my control. A better way to do it would be to commit to writing a certain number of pages per day, hire a really good editor, etc. Those are all things in my control but I can't control what people will do after I've given my best effort. Another example of an outcome-based goal that is defeating: I could set a goal to get x downloads per month for this podcast or a goal for ranking at a certain place among other podcasts, but a better goal would be to focus on becoming a better interviewer or coming up with processes to help me promote my show. Those are things I can control. See the difference? We also tie our happiness and satisfaction to the outcome of the goal itself, which leaves us in an endless pursuit of saying “I’ll be happy when I achieve X.” There is a problem with being too goal-oriented; the paradox is that we cannot always control the future and thus our outcome, but we can always control our progress through consistent action. So how do you create a goal-setting system that will help you not only get what you want, but also feel satisfied and motivated on a daily basis? The trick is to stop focusing on the endpoint and instead start focusing on your process. If you can feel good about your daily actions working toward something important to you, it will help you stay on track. You'll also feel more empowered and in control when the results of your goal setting are 100% within your control. Here are some easy examples of goal setting and actions within your control.

• Goal: Lose 10 lbs. Process: Meal planning and portion control.
• Goal: Run a marathon. Process: Create and stick to a training program.
• Goal: Buy a house. Process: Creating a budget to save money.

Goals are just a point on a map to start you moving in a different direction. Once you start down a new path, enjoy the experiences, the unknowns, and even the setbacks. Each week, look at the processes you've laid out for yourself and evaluate whether you are following them. Celebrate small wins. If you find that it's too hard to complete the road map you've started with, be flexible enough to adjust it and do less until you can commit to your process each week. Consistency builds confidence. I find that I am always overzealous with what I think I can achieve in a day or in a week and I always have to readjust. If you find yourself making excuses, read my quick guide on how to be stronger than your excuses. Another resource I highly recommend is picking up James Clear's book: Atomic Habits. The entire book is about how to set goals and change your habits.

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Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

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This is a republish of the Singletracks Podcast with Jeff Barber where he had me on the show as a guest. I thought it'd be a great podcast to start off 2020!

Topics Discussed in the Podcast * how to view and appreciate strong competition and pressure * finding the optimal amount of training for you * why I love failure and find my greatest motivation from it * the importance of work ethic * my transition to a plant-based diet * my book projects

Listen Now Resources * Subscribe to the Singletracks Podcast! * Singletrack Podcast Show Notes for this episode

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________________________________________________ Yay! Our Podcast Sponsor- Sufferfest Beer In 2012, Founder and CEO Caitlin Landesberg started her search for the perfect beer to cheers with friends after long trail runs in and around San Francisco… but didn’t find a beer that fit the bill when it came to celebrating her athletic lifestyle and diet. So, taking matters into her own hands, Caitlin spent years developing the beer she wanted to see in the world. After teaming up with an all-star brewmaster to perfect her recipes, Caitlin started to share her beer with friends and fellow trail runners. The beer is brewed with built-in superfoods so you can recover, sweat for your beer, and feel good! Listen Now: The Sonya Looney Show Podcast Episode with Caitlin Landesberg ------------------------------------------------------------------------------------------------------------------------ Don't Miss an Episode: Subscribe!

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Kait Boyle is an inspiring human. These days, you might know her for her impressive accolades including 24-Hour World Champion in 2018, AZT300 record holder, winner and second in the men, and 2x winner SOLO 24 Hours in the Old Pueblo. She didn't always ride a bike or have a love for bikepacking or ultra-endurance events. She grew up riding horses and later found climbing and skiing. As a NOLS instructor and with her Masters in Environmental Education, she constantly is in teaching and leadership roles. If you follow Kait on instagram, you might have noticed that the last 12 months have been trying for her. Almost exactly one year ago to the day, she got in a severe car accident. Her truck was t-boned on an icy road leaving her with a quadruple fractured pelvis, broken sacrum, broken fibula, and a ruptured bladder. Between 10 days in the hospital, 5 weeks in wheelchair, and 4 weeks on crutches, she had a long way to go to move forward. She was able to ride the roller coaster of devastation and gratitude and positivity and was on her bike again a total of 5 months after her accident. The community stepped in to support her during this time through a very generous GoFundMe campaign. This year, she's giving back through the Cairn Project non-profit to get more girls outside and has spent the last 84 days (the amount of time she was stuck indoors due to her accident and recovery) outside.

Topics Discussed in the Podcast * NOLS & leadership in the backcountry * what sports contributed to Kait's self-confidence * decision to go from riding a bike to racing * men vs. women in ultra sports * how to pace long races * nutrition for ultra racing * mental tips on how not to quit * self-care tips for bikepacking * her car accident & recovery from injury * the power of GoFundMe and social media * The Cairn Project fundraiser she is working on

Listen Now Resources * Check out Kait Boyle's website * Follow Kait on Instagram * Donate to The Cairn Project

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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There are several things you can do to enjoy your holidays even more, and having mindful holidays is actually easy to do! Some people really love the holidays - the hustle and bustle, the travel, seeing people you maybe only see once a year, or simply just having the time off work. For some it can make you feel full and festive, but it can feel fake and empty for others - maybe you get stressed out with all the energy you need to give towards family, gifts, travel, and all the things you are "supposed" to be doing. Maybe the pressure of being happy is too high.

Any health or mindful focused website will tell you to just count your blessings and to breathe. While this is true, it's not enough and it's not specific enough. Of course we know we should count our blessings and breathe. But what else can we do?

I want to address a few topics.

"I don't really like my relatives, but have to spend time with them anyway." Yes! We might be forced to see those few family members we don't like as much. Try to identify what you don't like about spending time with them. Do they make judgemental comments about you? Is it just plain boring? What is it that triggers you? Then have a plan. For example, if people are making chippy comments to you, I try to have a sense of humor about it and I try to say to myself that they have different life views, morals, or opinions that I don't have to agree with. They are actually speaking their truth and reality. I don't have to live my life like them or prioritize my time, finances, or goals to them. If they have an opinion, I remind myself their life experiences dictate their perspective and it likely won't match mine. I suppose it is about empathizing with what they are trying to do (to help or give advice), but separating your emotions from it so you don't take it as personally. 4 agreements- don't take things personally.

You feel aimless Traveling, making time to see other people or even doing activities you don't normally do might make you feel restless, aimless, or even cause anxiety. We get knocked out of our regular routine. There are two things you can do. If you thrive in routine, create a very small ritual or routine you can do every day to ground you. Second is a mindset shift. I'll be the first to say that feeling aimless is hard for me but I've learned that it's important. It actually helps me feel more creative, hungry for goals, and motivated when I get back to my regular life. Toning down your training or your work for a short period of time may feel scary like you're going to lose fitness or get behind, but think big picture. You don't have to be doing something every second to make gains. If aimlessness bothers you, it means you probably don't feel that way often so try to remember that feeling restless or resting from your normal life actually IS doing something - it helps you recover from the burnout of your normal life.

The Food This is a tough one. One big meal is not a make or break, but doing it repeatedly for weeks on end can set you back. It's hard to set boundaries when temptations are at an all-time high. Do your best- set a foundation for adding in healthy things. For example, if you ate too many cookies, add in healthy things later that day or tomorrow. Go eat a handful of greens right out of the container or eat a piece of fruit. Start adding in other foods that are easy and make you feel good to offset some of the higher fat, more refined foods that maybe you only enjoy during the holidays. If you get off track, get back on track with the next thing you put on yourself. Sometimes a few unhealthy meals turn into guilt and self-sabotage. Enjoy what you're eating, cut yourself some slack, but take action to immediately remind yourself of your normal habits. Another trick is to use a smaller plate for big family meals. You'll have smaller portions of everything. Want seconds? Wait just 3 minutes and have a glass of water before adding a second helping. If you find yourself feeling guilty or beating yourself up, try to stop the story and just be curious about it. What does guilt feel like? Where do you feel it in your body? Is it a permanent feeling? When are times you felt the opposite of guilt?

Reflect The holidays are a bookmark to the end of each year. I like to take a few minutes with someone I care about and celebrate my successes for the year. Talk about your favorite moments, what you're most proud of for the year, or ways you've grown personally. I write them down and revisit them on the days I'm feeling like I'm not good enough and it reminds me that I am.

Stay away from social if it makes you feel bad. Perfect photos of people with their families, beautiful decorations, people baking... it can be fun and festive but it can also make you feel like crap if you feel FOMO or jealousy. Try to be aware of how you feel while you are scrolling. Remember that you are seeing hundreds of highlights from people. Those were just snippets in time and we tend to create an entire idealized story around that one second in time the person shared with you. You don't know what really is going on. If you feel icky, delete the app from your phone for the day. Another thing I think about with social media is try to pause before you tap the app to open it. Ask, "why am I opening it?" Lately, I admit I've felt a little lonely and I tap the app because I'm looking for connection, but then I feel worse after I scroll. So now, if the answer is loneliness, I call or text an actual human being (or even make in person plans!) instead.

I get to... instead of I have to... I've done an entire article and podcast on using these words. I have to see family. I get to see family. Changing that one simple phrase creates more gratitude around something that might feel like a chore and it might help you realize that things you feel like you have to do can actually be a privilege.

You hate sitting around Oh I feel you on this one. First, can you suggest things to get out and go do, even going for a walk? Before you meet up with your group, write a list of experiences you think would be fun to go do and suggest them. Or go to the other room and do a few pushups or stretches if that helps! You can set boundaries around your time that people will get used to as well. This might sound extreme, but I actually write a schedule of some of my planned activities and put it on the fridge. Anyone is welcome to join me, but then people know that I'm going to spend 1-2 hours a day outside moving my body in advance.

Notice experiences that make your body feel like it is contracting or tightening and ones that make you feel like you're expanding. This IS where I think breathing can really help. If someone is saying something that offends you, it feels like contracting. If you feel trapped into doing something you don't want to do, it can feel like contracting. Can you breathe into that contracted space? For me, I feel either my chest or the base of my neck contract. I breathe in through my nose and imagine liquid sunlight melting the tightness away. Notice when you are doing activities or spending time with people who make you feel open and expanding. Can add in more of that? Just knowing what or who helps you feel that way can help add more contentment to your day.

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T. Colin Campbell, PhD has been dedicated to the science of human health for more than 60 years. Dr. Campbell grew up on a dairy farm and was the first in his family to go to college. He has his PhD and is MIT and Cornell trained and educated in nutrition, biochemistry and toxicology. His primary focus is on the association between diet and disease, particularly cancer. Although largely known for the China Study--one of the most comprehensive studies of health and nutrition ever conducted, and recognized by The New York Times as the “Grand Prix of epidemiology." It has sold over 2 million copies worldwide. Their studies have shown that animal protein has a very strong effect on the growth of cancer. Milk protein in their experiments turns on cancer 100% of the time. If they took it away, they could reduce it down to zero. Dr. Campbell’s profound impact also includes extensive involvement in education, public policy, and laboratory research.

He is also the author of the The New York Times bestseller Whole, and The Low-Carb Fraud. Several documentary films feature Dr. Campbell and his research, including Forks Over Knives, Eating You Alive, Food Matters, and PlantPure Nation. He continues to share evidence-based information on health and nutrition whenever given the opportunity. He has delivered hundreds of lectures around the world and he is the founder of the T. Colin Campbell Center for Nutrition Studies and the online Plant-Based Nutrition Certificate in partnership with eCornell.

Topics Discussed in the Podcast * from dairy farmer to PhD in Biochemistry * research in the Philippines * Why we need to stop taking the reductionist view of nutrition * how to overcome personal bias in science * why WFPB is better than vegan * complications of groupthink and industry/government interference * how much animal protein is too much? * the mechanism with animal protein that causes cancer * why most doctors don't know a lot about nutrition * what does protein deficiency look like?

Listen Now Resources * The China Study * Book: Whole: Rethinking the Science of Nutrition * eCornell Center for Nutritional Studies

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about perfectionism. The short answer is there is no quick fix, but there are patterns we can identify and thought processes we can practice.

If you've been listening to me for awhile or you've read some of my articles, you may have heard me say that I'm a recovering perfectionist. Yes, I used to be angry that my A- wasn't good enough. I still occasionally struggle with the appearance of a result not being "good enough" like being ashamed of a race result, even though that was my best for that day and not making excuses. There is a big challenge in asking "but what IS good enough?" We all know what perfectionism is, but where it comes from may vary from individual to individual. For me, it stemmed from wanting to meet the expectations of my parents, coaches, and peers. It came from wanting desperately to fit in and believing that if I could be the best at everything, then people would love and accept me. I talk about these stories in depth in my ebook : Partly Sunny, Cultivating a Resilient Mind. Eventually, external expectations became my own internal expectations.

The Masks of Perfectionism Perfectionism happens when you hold yourself up to an impossible standard. The reasons you want to be perfect or do things a certain way are fear-based. You're afraid you won't be seen in a certain way, or you're afraid it'll mean something about you. Perfectionists are driven by the need to prove themselves, not the desire to learn. People with fixed mindsets tend to be perfectionists.

There are three main patterns of perfectionists. They reject failure, they reject painful emotions, and they even reject success. Personally, I've been able to overcome the first two, but I still reject success. I have a very hard time celebrating my success and not belittling it. By not celebrating your success, you put off that feeling of accomplishment or fulfillment to the future when you can do something even harder. And when you do that, you still do not feel satisfied.

In the form of rejecting failure or painful emotions, it's about accepting that failure does not have to feel good- in fact it never does- but also realizing that failure IS part of the path. It isn't a bad thing. You're probably not trying hard enough if you always take the safe way out. I say out loud to myself that I love failure. I do not love feeling like I'm not worthy or the hard work I'm putting in doesn't actually matter. (in the case of being rejected by trying to get a new sponsor). I do not love feeling ashamed or embarrassed. I do not love the feeling of working really hard and having it go nowhere. That is what failure feels like to me Failure even makes me want to give up. When I feel that way, I go for a walk, run, or bike ride. I process those gross feelings. But after I process them, a fire gets lit under me to work even harder, try something different, or maybe even just accept that it's just not the right time for the thing I failed at to progress.

In Tal Ben Shahar's book, The Pursuit of Perfect, he describes how to transition from being a perfectionist to an optimalist. It starts with recognition of patterns and then working towards changing the way you think. There is no quick fix, there may not even be a permanent solution. But we are able to recognize perfectionism and have the power to prevent it from holding us back.

He says that the perfectionist fears failure, focuses on their destination rather than their journey, thinks in 'all or nothing' terms, is a fault-finder, is overly defensive in response to criticism, inflexible, unwilling to accept and love themselves, is destined never to feel good enough, and is afraid of someone else seeing their mistakes. They are constantly comparing themself to an ideal they think is perfect. Practicing self-compassion is a great place to start. I've talked a great deal about how to have more self-compassion on this podcast, but there's a link in the show notes to give you some actionable practices and help you also develop more confidence.

Perfectionists also tend to exhibit all-or-none thinking. Can you think of areas where you do that? I do it with training and have to continually ask myself if what I'm saying is true to overcome it. If I can't ride for a certain amount of time or hit a certain number, I'm inclined to want to quit and not do it at all. But then I remind myself that most of the time, you won't hit the perfect numbers and the important part is showing up and getting started. Of course, this does NOT apply if you truly need a rest day! I also have discovered I do this with writing. If I can't do a certain amount, then I don't want to get started. Procrastination is another way all-or-none thinking can manifest itself.

Choose to be an Optimalist and Pursue Excellence Over Perfection Optimalists are adaptive. Instead of trying to be perfect, they try to be their best and pursue excellence. How is excellence different from perfection? Excellence is the mastery of a task for the sake of the task. It's enjoying and focusing on effort and flow instead of the outward appearance of achievement or trying to prove to the world that they are good enough.

An optimalist (like someone with a growth mindset) embraces setbacks are a part of reality, accepts them and understands that goals and people are adaptable. They are flexible, willing to experiment, take risks, seek feedback, and see the benefits in criticism. We don't have to enjoy criticism or think it feels good in the moment, but we can look at criticism is a great opportunity to improve instead of proof we aren't good at something. Optimalists can call something “good enough” as long as they tried. By approaching challenges this way, it boosts intrinisic motivation and self-determination.

The self-acceptance of being an optimalist is also key. Practicing self-compassion, learning to forgive yourself, and learning to love the ups and downs of the process is what leads to resilience. We punish ourselves if we don't look perfect in a photo or if we made a typo or if we messed up big time. What can you appreciate about these instances to make you better for next time? If you are beating yourself up, ask why? Why are you trying to make yourself perfect? Go deeper and you'll probably find a deep-rooted wanting to feel connected, loved, and accepted by others. But that first comes with accepting yourself. I've also mentioned in the past that being vulnerable in front of others is scary, but it's another way to realize that people love you and that includes what you consider your flaws. Vulnerability helps with feeling accepted in many cases.

Optimalists also try to look for opportunities in setbacks - what can they learn, how can they reframe an otherwise "negative situation." We've discussed this in the form of the ABC Model in cognitive psychology. Can you ask if what you believe about a situation is true? Can you challenge that believe and turn it into something productive? Our thoughts create our reality.

Perfectionism creates a barrier to even starting. Examples in my own life: every project I'm working on now- my apparel brand, this podcast, my weekly email newsletters, doing my own graphic design, trying to edit my own websites, writing, my own photography, training, being a new mom, public speaking- if I set out to be perfect at all these things, I'd probably never start. I know that the things I put out into the world have flaws but if I focused on those flaws, I would never start. I start well-knowing I'll improve over time and it's okay if something is out there that isn't perfect. It's better to get started and get on the path than to be paralyzed by fear of failure or not being perfect and never starting in the first place. Coincidentally, experimenting and stepping outside the box to try things I am not quite sure how to do and even the willingness to fail publicly at it gives me the confidence to do more and more and find what I am capable of.

I think it's also important to mention that there are areas of your life where you can be a perfectionist and areas where you can be an optimalist. I admit that as a bike racer, I still sometimes struggle with perfectionism and am hard on myself when I make mistakes in a race. But most other places in my life, I've grown into an optimalist. What about you?

In the show notes, I uploaded an image from Tal Ben Shahar's book.

My last point is back to talking about striving for good enough over perfection. Good enough is not an excuse to be lazy or do the minimum and chances are if you've made it this far, you're not the type who is looking for a shortcut or to do the minimum. Good enough is defined differently for everyone, but take your ideal of perfectionism and take like 10% or 15% away from it. What would it look like if you did 10% less, or instead of improving to 100%, what if you opened up to improve by just 10% more?

Here is a chapter by chapter summary of the Pursuit of Perfect including Tal Ben Shahar's exercises to work toward being an optimalist.

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Sasha Gollish is well-known as a decorated Canadian Competitive Runner, has her PhD in Civil Engineering, and is passionate about girls in sports. She was a bronze medalist in the 1500 m at the 2015 Pan American Games despite her shoe falling off, has won a variety of short and longer distance races and raced on the Canadian National Team for the IAFF World Marathon Champs. I love Sasha's four tenets of living and training. They are: always play, make choices not sacrifices, work hard, and eat real food- feed the machine.

Topics Discussed in the Podcast * from alpine ski racer to marathon running * her drive for achievement in all areas of her life, including getting her PhD * starting her running career at age 30 * Sasha's tenets of training and personal values * how to look at food in a healthy way * learning to sit with uncomfortable emotions * how she dealt with her recent marathon that didn't go her way * her career as a runner and some fun stories * Making the best of Doha World Championships * Empowering girls through Fast and Female

Listen Now Resources * Check out Sasha's website * Follow Sasha on Instagram * Fast and Female: Empowering Girls Through Sport

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about excuses.

Excuses can show up in several forms. Procrastination is one of the main ways excuses show up. We give a reason as to why we can do that thing later. And for some things, procrastination is just a hop, skip, and a jump to never getting that thing done. Other forms of excuses show up as a reason to let yourself off the hook. The challenge is figuring out when you actually SHOULD listen to your excuse because your body is telling you something, and when your excuses are a form of procrastination, laziness, or even fear of failure, losing time, or not knowing how to get started.

First, let's talk about big picture excuses- excuses that we make to avoid bigger life changes.

Figure Out What's Really Holding You Back Here are some common excuses I hear or that I've caught myself saying. Try to decode what you are really saying instead. Here are a few examples.

• I'm too old to start (I hear this a lot with mountain biking... NOT true! My dad started in his 60s. My father-in-law is in his 70s and mountain bikes!).
  • You're really saying "I'm afraid I'll get hurt." Hire a coach, take babysteps, realize that you are looking at worst-case scenarios and it's probably not true.
• I don't know how to do it.
  • You're really saying: I don't know how to do it right now. I'm afraid that I won't be able to figure it out. I'm afraid I'll waste my time trying to learn if it doesn't work out. I don't want to spend the time. Meet the internet. You can learn how to do pretty much everything if you're willing to put in the time
• It's too cold, hot, I'm too sleepy, I have to much to do... excuses not to exercise. What are you really worried about? Are you tired, stressed, burnt out, or injured? Those are times you might need a break. You probably are really saying that you don't want to be uncomfortable.
• I have already spent years in school or in my career dedicated to this path. I can't change now.
  • You're really saying that it is hard to start over and you're afraid of the sunk cost of time and money, but you can always change. You also might be avoiding discomfort, temporary loss of identity, fear of not knowing what to do next, but you can almost always change. Change is hard and it takes work, but it's worth it.
• I don't have time
  • You're really saying you won't make time. You might have to cut something else out, but if it's important you always have time.

Some of the excuses I just mentioned are for bigger picture things. But what about smaller things too? I am the worst about procrastinating with writing: blog posts, articles, books. I also have been known to procrastinate getting out on my bike, meditation, going to the gym, cleaning the garage, listing stuff on craigslist.

What should you do to be stronger than your excuses?

The Hardest Part is Getting Started First, identify that you are in fact making an excuse. Just being aware that you are doing it helps, and try to figure out what the real issue is in the first place. The hardest part for most people is simply getting started. In chemistry, physics, or even an electrical impulse in the body, there is the activation energy, that is, a minimum quantity of energy required to get the process or reaction started. Once you apply some energy to it, you'll get moving. Usually, applied to something we are trying to get ourselves to do, this activation energy is getting started and doing it for 1-5 minutes.

So- commit to getting dressed and riding your bike for 5 minutes. Do 1 yoga stretch. Meditate for 3 breaths. Do just 10 pushups. Put one plate in the dishwasher. Open a document and write 2 sentences. Read one article on how to do something you want to learn. It'll help you get started to overcome that initial amount of activation energy. Tell yourself you can stop if you don't want to keep going...but chances are you'll keep going. The hardest part is getting started.

Focus on the Feeling Another tip is reverse engineering how you'll feel if you don't do the thing. How will you feel after? I don't know about you, but I have very rarely regretted getting out on that run or bike ride, even when I didn't want to get started. You rarely regret doing something that you were trying to get yourself to do. All the times you overcome your excuses, focus on the feeling when you get it done and revisit it each time you try to make an excuse. It's a muscle you can strengthen as you build more trust and integrity with yourself. It's really powerful when you actually do the thing you said you were going to do. And if you think it's about willpower, listen to my Crush It Monday About How to Boost Willpower (linked in the show notes).

Identity and Environment Making it easy to do the thing you're trying to do helps you get started. We've talked about this before, but doing things like setting your clothes out the night before, having the meditation app on the front page of your phone, having the default main browser page on your computer be your compose page of your blog or an online course you're working on. Leaving a fruit bowl front and center on your counter. You can also think about identity. What would a tidy person do? The tidy person would make their bed and fold the sock pile on the floor before leaving the room. What would a healthy person do? A healthy person would do meal prep with healthy meals on the weekend to make sure they don't eat junk food or eat out during the week. What would an athlete do? An athlete would show up for their workouts, even if they don't always feel like it. Each time you do something that fits that identity, you become that identity.

If you overcame an excuse this week, take a screenshot and share it with me on social media. Let's share all of our wins this week together!

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Julia Murray is an Olympian Skier in ski cross, a silver medalist at World Championships, a registered Holistic Nutritionist, a Roubxe certified plant-based chef, a Main Street Vegan Educator, Owner of HOoked on Plants, Cofounder of 80/20 plants and an all-around awesome human. Julia has spent 4 years going all-in on the vegan and plant-based lifestyle. If you're plant-curious and wondering about making small or big changes in your diet, definitely sign up for her program on 8020plants.com where you'll get one on one coaching, videos, and recipes on how to make a slow transition, and even room for indulgent foods.

Julia is an inspiring and awesome person AND check out Whistler VegFest next year!

Check out 80/20 Plants and use code "Sonya20"

Topics Discussed in the Podcast * her rise to the Olympic dream * making transitions in your life * supplements Julia likes * how to switch to a whole-foods plant-based diet * tips for starting new businesses * creating recipes and becoming a chef * how to deal with negative criticism as a vegan

Listen Now Resources * Hooked On Plants * Get on board with 80/20 Plants * Main Street Vegan Academy * Resources Julia mentioned in the show(scroll down) * Why Vegan? by Julia

Inside Tracker: Take a Selfie from the Inside Use Code: CHEERSSONYA for $200 OFF the Ultimate Test Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how not to choke. My research was primarily around different sports, but these tips can be applied to say, a meeting you're preparing for, test-taking, or any situation that challenges you.

Self-talk, the awareness around our perceptions, and mindfulness are woven into the main narrative of this podcast. The stories we tell ourselves and the words that we use affect our perception. Self-talk is an internal stimulus and drives our confidence in everything that we do. It especially effects the outcome of how we perform and even how much fun we have in challenging situations or conditions where we need to optimally perform. Our inner experience effects the quality of our outer experience.

What to do:

Here are some techniques I like to keep your eye on crushing it instead of letting that constricted, nervous feeling take over. Use this in sports, business, relationships- anywhere you are being challenged.

• Develop contextual awareness around your negative self-talk. When are you doing it, what circumstances cause it?
• Practice reworking your thoughts and rewiring your brain. Replace negative thoughts with productive ones. Even journaling daily will help.
• Focus on execution, not outcome. Don't think about winning the game or the race, think about what you'll do to perform your best. Don't think of the test result, think of the work you put in to know your stuff. Don't think about getting the promotion, think about communicating everything you've done well. You catch my drift
• Positive Visualization: For days or weeks leading up to your event, imagine what not only what success looks like, but try to imagine how it'll feel when you are doing everything perfectly for your execution. You can even use negative visualization- how will you deal with potential hiccups? If this gives you anxiety, don't spend too much time on the negative parts.
• View stress as a positive, especially with stereotypical "nerve-wracking situations." Instead of saying "I'm so nervous" or "I'm stressed", tell yourself that you're excited and you're amped. Kelly McGonigal PhD has written a whole book on research surrounding how and why this works, and techniques you can use called The Upside of Stress.
• Pick a mantra. Mantras can be really powerful. Pick on that makes you feel good. Mantra: I got this. I'm unstoppable. I'm confident. I'm ready.
• Relax: breath, routine

Reggie Miller's tips on choking and performing under pressure.

First let me say, there is no such thing as “choking”, we all have at some point come up short at the biggest moments in our athletic endeavor.. But here’s how I approach pressure moments..

1. Act like you’ve been there. There’s a reason why you got up 3 hours earlier to get to the gym or football field or on a trail. Practice makes good, not perfect.. The more time you spend doing what you love, the less pressure it will feel like..

2. Visually see yourself hitting the game winner, the old 3 2 1 buzzer sound, I replayed those moments a million times in the family backyard games.. Remember all the hard work that you have put into your body, let that be the guiding force..

3. And remember there’s always tomorrow.. If it doesn’t work out, know you will have other chances, continue to believe in yourself and your workouts...

How to Rebuild Your Confidence after Crashing, Choking, or Failing

What if you've had a situation where you choked or crashed and your confidence is shot? You'll have to start over with the steps outlined above and build back up to it. Write down every similar situation in where you had a positive outcome. You might find that the one or two times you choked was an outlier. Try to remember that. Start with small challenges or things that you've done before that come easily to build your confidence back up. An example would be riding easier technical trails and slowly build back up to where you crashed in the first place. When you find yourself back in the situation where you choked in the first place, think of all the times you excelled, not the one time you failed. Our brain nitpicks that one negative experience- think about it. A negative comment can outweigh hundreds of positive ones...but is it true? No!

Harness the Flow

The ultimate goal is to get into a flow state with all these techniques. Many of us have experienced it. When you are in a flow state, there is truly nothing negative on your mind and your confidence is high.

In a paper about flow, it is stated "In reality, athletes do not lose their physical ability, technical skills, and strategic knowledge during a competition. Rather, they lose control of cognitive factors such as the ability to concentrate, to focus on relevant cues, to engage in positive self-talk, and so forth. The potential causes for athletes losing control could be negative internal thoughts such as fear of losing, low confidence regarding self-competence, thinking of failure experiences, feeling shame of losing, etc"

Remember: "Optimal experience, where we feel a sense of exhilaration, a deep sense of enjoyment that is long cherished, does not come through passive, receptive, relaxing times. The best moments usually occur when a person's body or mind is stretched to its limits in a voluntary effort to accomplish something difficult and worthwhile."

And we get to work on our headspace to thrive when we take on challenges, sign up for new things, and seek growth.

Sources:

J Wang, D Callahan, B Goldfine. Choking Under Pressure in Competition and Psychological Intervention Approaches . Strength & Conditioning. 2003; 25(5): 69-75.

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Competition can be a driving force behind everything we do. But what if the competition was with yourself and even with your bad habits? Jake Thompson, founder of the company Compete Every Day is on a mission to work with organizations and individuals to teach how they can develop accountability, mental resilience, and leadership skills in order to make bigger impacts in their careers and in their life. It’s through his experience and research that he’s discovered how people who harness a competitive mindset against themselves can reach their goals, commit to action over motivation, and step into the leader they were created to be. I loved having Jake on the show because we are both so passionate about how mindset molds resilience, mental toughness, happiness, and drive.

I really enjoyed talking with Jake because he is incredibly inspiring, humble, and passionate. I think you'll enjoy him too! Jake is a busy and multi-faceted guy. He is a speaker, podcast host of his show, Cultivate a Winning Mindset, Chief Encouragement Officer of his tshirt company Compete Every Day, Author of a new book coming out soon, and more!

Topics Discussed in the Podcast * being in competition with yourself * the problem with comparing yourself to others and how to stop * the line between self-compassion & acceptance vs. hard work and drive * growth mindset and identity * the language to use around identity * reinventing yourself

Listen Now Resources * Visit CompeteEveryDay.com * Jake's Speaking Website * Follow Jake on Instagram as well as Compete Every Day * Book Mentioned: A Million Miles in 1000 years by Don Miller * Book Mentioned: Mindset by Carol Dweck * Listen to his Podcast

Inside Tracker: Take a Selfie from the Inside Use Code: CHEERSSONYA for $200 OFF the Ultimate Test Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it’s important to have baseline and also recurrent bloodwork as you age and also simply as an athlete.

Listen to the Episode with Jonathan Levitt from Inside Tracker

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about an interesting story and experience I had.

I was having dinner with a friend the other night and we got to talking about finding your purpose or finding your passion. There's a lot of talk and maybe even pressure about "finding your purpose..." like if you don't find it, then you'll never be "fulfilled." I've talked about the happiness horizon (you know, when you say I'll be happy when...) in another Crush It Mondays that I've linked in the show notes. First, putting off contentment or feeling fulfilled when you find your purpose is not a good way to go and frankly, it's a myth. I'm incredibly fortunate to have worked my way into a career that allows me to do things I'm passionate about. I would say I have found my purpose and work towards it every day, but I still have the same feelings like everyone else, struggling with "I'll be happy when..." or trying to feel content or feeling like what I am doing is still not enough. We also search for the feeling of arrival, and while there may be fleeting moments of it, it's not a permanent feeling. So finding your purpose is not analogous to contentment or fulfillment. I will say that it certainly helps and I'm thankful I get to put energy into the projects of my choosing, but I think that this societal pressure of searching for your big purpose and that you should be doing that all the time or doing it for your work has been blown way out of context.

So what do you do if you feel like you don't know your purpose or know your why and have low-level stress associated with it? What should you search for instead of trying to find this huge purpose? My interpretation of the obsession with purpose is that we want to live a life that has meaning to us. But having meaning can be really simple and you don't have to find your why with your work. I do think it is good to find elements of your work that bring you joy. Yes! Even if we aren't talking about work, we feel good when we can find joy, concentration without distraction, and feel like we did our best at something. Maybe even helping someone or having a human connection associated with what you're doing is part of it. For me, I feel content when I look at those elements instead of this huge undertaking of living my purpose. Maybe your purpose is how you live your life and living by your values.

Yes! Maybe we can redefine this conversation. I think it's good to think big picture with what you want to do in your life and have a direction to go, but you don't have to define the exact details of that direction. Chances are they will change over time anyway. How about doing one thing each day that makes you feel good or do one thing each day that you are proud of? I can tell you that if you slow down enough to do that and then reflect back on your day asking yourself, "What was the best thing I did today?" It'll help you feel more content.

Another point I want to make is that the things you're doing that bring purpose, why, contentment, or meaning probably will shift over time. You will change and the things that make you feel good might change too. Another thing is that it doesn't have to be externally focused. Maybe your purpose today, this week, this year, or this decade is getting to know yourself better. There is nothing wrong with it or selfish about that. Maybe your purpose is to be the best athlete you can be or the most helpful person on your team at work. What does doing your best mean to you? When do you feel your best?

Changing the subject a little bit, purpose and fulfillment can be tied to the question of whether you have any regrets. Or if you were on your death bed, is there something you wish you did? The great thing is you can get started doing things that mean something to you now.

For some, trying to find your why can paralyze you from doing anything at all. Thoughts like, "well what if this isn't my purpose and I don't feel good?" or "What if I spend time, money and/or energy and change my mind?" I say try it, prioritize it, and see what happens. If it doesn't turn out the way you hoped, it is frustrating but you won't regret trying. Don't let imposter syndrome stand in your way of getting started either. It also takes grit and patience if you're trying to build something.

Another question to ask yourself is what are your expectations of what life will be like if you do find your big purpose? I can tell you that you won't suddenly just feel fulfilled, everything won't suddenly fall into place, and you won't feel like you are done because you've found this thing. You'll get to a point you dreamt of, but then it won't feel like enough. I've seen this with myself and countless other people. You'll say, "I want to make an impact!" But then you'll say, "I want to impact MORE people! What I'm doing isn't enough!" Or as I mentioned, when your needs are met, you'll redirect and maybe even find a new purpose. Again, break it back down to doing something big or small today that you are proud of and do that every day.

If you're thinking, "that's all well and good... but I'm uninspired in my life and I just want to do SOMETHING different. I just don't know what! I don't even know what general direction to take!" It's okay to feel stuck not to know, but I think it's also important to keep revisiting that feeling with questions. There are a couple that Mark Manson has written about that I liked. He talks about how we shouldn't think about what we are passionate about, but think about what we are willing to be in pain for- to be inconvenienced by, because that's what it's really like to work for something you've always wanted. The passion of it can take over your life. And the passion of it can also make it not as fun anymore when it becomes your everything. The questions are: what are you willing to struggle for? what pain do you want to sustain? "what makes you forget to eat and poop?"

If the answer is still, "I don't know," that's okay. But try something. If you have an idea, try it because that's the only way you'll know how you feel. And that idea does not have to be business or sport-related. It can be anything and it can be small, but take action- take one small step. As MLK says, "Faith is taking the first step even when you don't see the whole staircase." It is never too late to start.

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Joanna Zeiger has accomplished a lot so far in her life. She's an Olympian, World Champion Triathlete in the 70.3 discipline, has her Phd, and is the author of the book The Champion Mindset: An Athletes Guide to Mental Toughness. Her athletic career alone is pretty impressive - she raced as a professional triathlete from 1998-2010. She placed 4th in the triathlon at the 2000 Sydney Olympics and won the 2008 Ironman 70.3 World Championships. Through her company, Race Ready Coaching, Joanna trains endurance athletes to reach their personal best and instills in them the importance of having fun even when they are training hard. She also offers mental skills training individually and through her Champion Mindset course on trainingpeaks.com linked in the shownotes.

Topics Discussed in the Podcast * defining mental toughness * components of mental toughness and the Sisu Quiz * how to improve your self-esteem * the right way to approach goal-setting * using both positive and negative visualization * how to get more confidence * dealing with injury

Listen Now Resources * Get Joanna Zeiger's Book: The Champion Mindset * Take the Sisu Quiz * Joanna's course: Champion Mindset Course on TrainingPeaks * Visit Joanna on her website * Check out the study mentioned in the show. "Mental toughness latent profiles in endurance athletes"

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Katie Arnold has taken "a million steps on a crooked path" to get her to here. She is the 2018 Leadville 100 Trail Running Champion at 46 years old and is the author of the incredible book and memoir, Running Home. She is also a contributing editor and former managing editor at Outside Magazine. She is the creator of a monthly column for Outside called “Raising Rippers” and it's all about raising adventurous kids.

Katie's foray into ultra-running didn't happen until her 40s. In fact, her first marathon was "by accident" while interviewing Dean Karnazes for an Outside Magazine article. She ran next to him with her audio recorder as she interviewed him. Not only is Katie now an elite ultra-runner, but she has many accolades including Leadville 100, 2018 Jemez Mountains 50 Mile, 2014 TransRockies 3-Day Trail Run, Jemez Mountains 50K, the Mount Taylor 50K. She has also won the Angel Fire 100k twice and set the course record.

Her writing extends past her book and Outside Magazine. She has appeared in The New York Times, ESPN the Magazine, Marie Claire, Runner’s World, Elle, and Men's Journal, among many others.

Topics Discussed in the Podcast * Working for Outside Magazines from the 90s to the present day * losing her father and impending, all-encompassing grief * Value of time, especially when it becomes knowingly shortened * insight into dealing with grief * difference between fear and anxiety * some of her views on raising adventurous children * running for joy versus external validation of competition * smile and flow mantra * the legacy she wants to leave behind

Listen Now Resources * Get Katie Arnold's book: Running Home * Katie and all of her articles at Outside Online * Her most popular column on Outside: Don't Let Sports Hijack Your Life * Follow Katie on Twitter * Follow Katie on Facebook

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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I'm really excited about today's guest, David Roche. I feel like he is a kindred spirit, especially after reading his awesome book, the Happy Runner that he co-authored with his wife (who is also an incredible human), Megan Roche. Author is just one of the hats that David wears. He started his own coaching company in 2013 called SWAP - Some Work, All Play where he and Megan coach some of the top trail runners and obstacle course athletes in the world. Their coaching speaks for itself with over 17 US National Championships won, athlete appearances on Team USA 14 Times, Spartan World Champions, and more. David is also well accomplished as a runner as a two-time national champion, a three-time member of Team USA, and was Sub-Ultra Trail Runner of the Year in 2014. He also is a writer for Trail Runner Magazine. If that's not enough, he is also a former lawyer.

David and Megan's book really resonated with me because it's about being a happy athlete. We talked about important topics like sport as a celebration instead of a measuring stick of how good of a person you are, we talked about having a healthy relationship with results, we talked about how to have more self-acceptance, and even contemplating mortality. I think you'll get a lot out of this podcast feel like you're walking, running, or riding away with your cup and your heart more full.

Topics Discussed in the Podcast * removing pressure with authenticity (as a writer and an athlete) * getting away from looking at achievement as a benchmark for success * Imposter syndrome * how to cultivate more self-acceptance * Dissociating with results * how to view competition in a healthy way * positive affirmations and mantras to help you enjoy the process more * viewing the human as a whole when it comes to coaching * why training more hours won't necessarily make you faster * fun stories about some of the athletes he coaches

Listen Now Resources * SWAP Running Website * Follow David on Twitter * Follow David and ADDIEDOG on Instagram * Get the book: The Happy Runner

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Since 1992, Joline Godfrey has been a pioneer in the movement to increase financial intelligence among young people. Developer of a unique developmental approach to financial education, Godfrey's introduction of the financial apprenticeship stage of life has given parents and community leaders revolutionary tools for becoming better money mentors for kids.

My husband, Matt is the CEO of Latitude Financial and is ranked in the top 1% in the world of financial planners so I wanted to include him!

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Topics Discussed in the Podcast * Background as clinic social worker and how she got into the financial industry * Her work with female entrepreneurs and talking about money with girls * How female entrepreneurship evolved * Raising Financially Fit Kids Books * Defining Human Capital * Currency of self-worth and success isn't just a dollar value * What age to start talking to kids about money * When to start revealing your assets/salary to your kids * Different types of spenders and savers * The Power of Listening * Why letting people fail/suffer the consequences (financially) is important * Kids in their 20s living at home * How to manage allowance

Listen Now Resources * Get Joline Godfrey's book: Raising Financially Fit Kids * Joline Godfrey's Website

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about an interesting story and experience I had.

Check out the previous episode about The Four Agreements.

https://www.sonyalooney.com/the-four-agreements/

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You guys wrote to us with questions and we answered! In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs. Excited to share with you and please reach out if you have any questions!

Topics Discussed in the Podcast * How often you should be eating * Where to find recipes and meal planning * Caloric Intake for Athletes * How to stay motivated * Change overnight or change gradually? * How to make cooking easier * Is Beyond Meat healthy? * Difference between vegan and plant-based

• Can you get all essential amino acids plant-based? What about complete proteins?
• How to get enough protein without eating soy, gluten, or beans?
• What are phytates and are they bad?
• Vegan pregnancy

Vegan preganancy notes:

1.8x more iron than non-vegetarians. <45 mg and vegans get the same or higher than vegetarians.

25g more roughly per person protein

50% more iron (32mg ). You absorb iron better, especially during pregnancy

DHA from micro algae

Iodine

Vit B12

Vit D

Folic acid- in prenatal but also in most foods

Listen Now Resources * Becoming Vegan by Brenda Davis * NutritionFacts.org and Dr. Michael Greger * How Not to Die by Michael Greger * Episode mentioned with Gut Health Dr. B * Vegan Pregnancy Reed Mandels

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about imposter syndrome.

I'm sure most of you have heard this term before, but let's define it. It's characterized by internally refusing to believe you are as good, accomplished, competent, or capable as others perceive you to be. Basically, you feel like you're a fraud or that you just got lucky to get to be where you're at. You won by accident or you were promoted by luck. People with imposter syndrome tend to overwork themselves to ensure they are keeping up and have feelings of inferiority, even when others consider them experts. What is dangerous about this way of thinking is that you are afraid to step off the hectic treadmill of hard work because you're afraid everything will fall apart. People with imposter syndrome have a difficult time celebrating their success or accepting their achievements.

If you recognize some of this behavior in yourself, how do you start improving on it? First is to know that there are a ton of people that you look up to who also feel imposter syndrome- it's more common than you'd think! In fact, it was reported that 70% of people experience Imposter Syndrome!

1. Show vulnerability. Something that has been really helpful for me is showing vulnerability. It's scary at first because you're putting it out there that you aren't as perfect as people think you are, that you make mistakes, that sometimes you don't know exactly what you're doing... but instead of others thinking - "oh! I knew that person as a phony!" Chances are, they'll respect you even more. It humanizes you, but that doesn't make you less than. It also will help you practice more self-compassion when you feel like you can be yourself and show all parts of what you're doing, not just the highlight reel of your successes. People want to share in the ups and downs of your journey and the downs don't make you an imposter. An example of a time I showed vulnerability when it truly scared me to do it was when I took a video of myself crying uncontrollably in the hardest race I had ever done to that date- the Yak Attack in Nepal. I did a TED Talk about it and how to define success in your life. Putting a video online and later, in a TED Talk of me crying like this still makes my chest tighten. Crying publicly and even in front of friends or family is something I do not do. I've never wanted to share that side of me, but as terrifying as it was to share have this video live on the internet, it was amazing how powerful and impactful it was. You gain strength and can positively impact others through vulnerability.
2. If self-critical thoughts pop up and your imposter brain starts taking over, don't fight the thought. Use the meditation technique of RAIN- Recognize, Allow, Investigate, Non-Identification. Recognize it, take a moment to accept it and allow it to be there, ask yourself if it's really true and where you might feel it in your body, and last - say something to yourself like "this is just a thought, it is not me. I'm separate from this thought. I'm okay. It's okay."
3. Be aware of when you are comparing yourself and it brings up feelings of inferiority. Personally, this happens when I'm looking at social media. I see people who seem to be racing more, training harder, better at promoting their podcast, or who seem to have it together more than me. It feels icky when I look at it from an "I feel like I'm not enough because of this other person's post." I don't always feel that way, but there are vulnerable moments throughout our day where a photo or video can impact us in different ways. If I find myself looking at social media with my comparison lens, I make myself close the app. Delete it for the day if you have to. Use social media for inspiration and connection, not to measure your self-worth. As Sharon Salzberg says, "Comparison is dangerous when you try to reference who you are compared to someone else's status or achievements."
4. Do you really need to work that hard and are you addicted to validation? This was a new concept I learned after reading upcoming podcast guest David Roche's article on TrailRunnerMag.com. He talked about how imposter syndrome affects athletes. He used examples of how overworking is due to insecurities- like overtraining in athletic endeavors or if you win, you think you just got lucky. I also interpreted this article to imposter syndrome manifesting itself as workaholism in other areas. It really resonated with me because I'm prone to overworking because I'm afraid I'll fall behind, I feel like I'm not doing enough and if I stop I'll fall way behind, and then it'll just be proof to everyone around me that I'm actually not good enough. It's been interesting to recognize in myself because I will confidently take on new roles (I did a career transition from having my Master's in Electrical Engineering to taking on a large marketing role with no experience). Same goes when people ask me how I became a speaker or a writer, or even an athlete- I just did it and didn't worry about the label, but imposter syndrome rears its head in the form of "I must work harder and continue to do more and more." I truly worry about falling behind and even though this year, I've been really good at creating time to "do nothing," it still makes me feel anxious. In David's article, he had two great reminders- "Growth happens in empty spaces" and " remember that there is no light at the end of the tunnel, just more tunnel." There will be no endpoint... you can be world champion of your discipline, have accomplished more than you had ever dreamed, but it still won't feel like enough. You can't outrun those feelings of not-enoughness by working hard or achieving more. Take it from me... hard life lesson I have to remind myself always. So if you feel sucked into the "I must achieve more or work harder to prove I'm good..." PAUSE. Remind yourself that it won't help. Ask yourself what is really important or introduce relationships or hobbies into your life that you don't use to validate yourself.
5. Recognize a fixed mindset and perfectionist tendencies. Remember that you aren't born with a set amount of talent- that you can change. Also realize that it's okay to ask for help, even if you're viewed as an expert. It's okay to say "I don't know." It's not proof that you aren't good at something- in fact, it shows the opposite. You're good at it because you are always willing to learn more. Some people will avoid tasks all together because they're afraid it'll be proof they aren't good enough. This goes back to vulnerability- it doesn't mean you're a fraud if you don't know all the answers or need help. It makes you even more real.

Remember that you are not your career label, you are not your accomplishments, you are not defined by how fast you are. You are awesome, loveable and amazing for the human being that you are, not for what you have achieved. Achieving more will not make people love you more (something I struggle to remind myself!) It's okay to have feelings of imposter syndrome, but by recognizing them, it'll help accept and move past it in the moment so you can internally remember that you are great no matter what.

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You guys wrote us with questions and we answered! In fact, we had so many requests we recorded a 2-part series of your Plant-Based FAQs. Excited to share with you and please reach out if you have any questions!

Topics Discussed in the Podcast * Quick stories of how we changed our diets * How to lose weight * How much protein do you need * Sources of protein * Is soy bad for you? * What to eat on a bike ride * How can it help autoimmune disorders * Iron sources and how much iron you need * how to absorb more iron * overcoming social pressures of eating plant-based * how eating plant-based helps your performance as an athlete

List of some of the foods we mentioned:

Protein Sources:

• -nuts & nut butters
• -blend soft or silken tofu into your smoothie
• hummus
• use soymilk instead of other milks
• All have 15g of protein: w/iron, zinc, and folate 1 cup black beans, chickpeas, edamame, 3/4c lentils, ½c peanuts, 1/4c peanut butter, 1/2c tempeh, 1/3c tofu, 1/2c almonds, 6T pumpkin seeds (also high in leucine), 1/2c sunflower seeds, 2 slices sprouted whole grain bread like silver hills,
• All have 10 g protein: 2 cups brown rice, 1 1/4c quinoa, 1.5 g white pasta

Iron Sources:

• Fortified breakfast cereals and milks
• Tofu
• Seaweed
• Lentils, black beans, chickpeas
• Cashews have more than almonds, pecans, alnuts, tahini
• Dark chocolate
• Green vegetables: spinach, beet greens, kale, swiss chard,brussel sprouts, bok choy
• A cup of cooked lentils has as much iron as 5.5 chicken drumstick or a 9 ounce burger

Listen Now Resources * Becoming Vegan by Brenda Davis * NutritionFacts.org and Dr. Michael Greger * How Not to Die by Michael Greger * Episode mentioned with Gut Health Dr. B

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about will power.

What is willpower? It's another word for self-control. How many times have you blamed lack of willpower for failing to change a habit? Don't worry, it's natural and all of us do it. There's a reason why x% of New Year's Resolutions fail and why it's so hard to make habits stick. We say "I won't do this thing anymore" or "I will do this other thing every day." We stick to it for a while, and then the wheels fall off. It's not that our intention isn't there- we truly want to do those things. So why can't we stick to it?

It turns out relying on willpower alone does not work. The topic of willpower has been a focus of numerous scientific studies over the last several years. Are there areas of the brain responsible for willpower? Why do some people seem to have more willpower than others? How do we have more self-control?

There are a few different schools of research that I wanted to share with you. Addiction has been a driver of some of these studies to help people make lasting change. There are a few books I want to recommend if you're interested in the science behind the topic of will power. Pick up The Willpower Instinct by Kelly McGonigal PhD and also The Craving Mind by Jud Brewer.

Based on the findings from these books and other studies I read, what can you do to set yourself up for success? According to a 2012 study by the American Psychological Association, the main habits people are always trying to improve upon are eating healthier, exercising regularly, lose weight, reduce stress, and get more sleep.

Interestingly enough, a few of those goals will intrinsically increase your willpower.

1. Stress and sleep deprivation decrease willpower. It's kind of a chicken or egg scenario since people would argue it takes willpower to go to bed earlier or to take action to reduce stress. But if you can understand that reducing stress and sleeping more will give you more self-control, it might help you make it a priority. Why do stress and sleep deprivation reduce willpower? Well, it turns out that will power mostly lives in the prefrontal cortex of the brain. It controls some of our emotions, what we pay attention to, and the subject of our thoughts. The prefrontal cortex is broken up into three sections according to Dr McGonigal's book. There's a section for "I won't", a section for "I will" and a section for "I want." I won't eat the dessert. I will get up early to do my workout. I want keeps track of your goals. The prefrontal cortex is the first region of the brain that goes offline when we're stressed. Guess what happens? You lose your willpower. Sleep deprivation is another problem. It reduces brain activity because it's actually harder for your brain to absorb glucose when it's sleep-deprived. Yes, you actually are in a fog! Aim to reduce stress and get more sleep and you might find that you have more willpower.
2. Suppressing thoughts weakens willpower. So does guilt. You've heard of the experiment- don't think of a pink elephant... and then that's all you can think about. Well, think about when you want that cookie. You tell yourself, "don't think of the cookie!" The more we resist temptation, the more it persists...and then your willpower goes out the window. Basically, try not to suppress your thoughts and keep listening for what to do instead. Guilt-tripping yourself has also been found to make your willpower issues worse. It might sound counterintuitive to let yourself off the hook, but studies have shown that self-compassion around breaking a habit help you get back on track rhater than chastising and berating yourself. When you make a mistake, think encouragement over criticism. Practice forgiveness when you fail and you'll be more likely to succeed.
3. Get curious about your cravings. Dr. Judson Brewer is another pioneer in the field of willpower and change. Check out his book, The Craving Mind. He advises getting curious about our cravings. First, notice the urge, get curious about the urge- why is it there, what does it look like, what does it feel like, what is it there? And then- feel joy of letting it go. Of course, this assumes a level of self-awareness so that you're able to pause between cue for the craving and response. When you notice the cue, ask yourself what's it going to feel like if you don't make this change or if you don't do the thing versus if you do make this change. Just thinking about it consciously will take away some of its power. Curiosity is also a way to increase mindfulness about your craving. You can watch Dr. Brewer's TED Talk in the show notes. He gives an example of smoking. There's a group trying to quit smoking. Instead of saying, "Don't smoke the cigarette," he tells them to smoke the cigarette. While smoking the cigarette, think about how the smoke feels, how it tastes, etc. By practicing mindful smoking, some people realized how gross it was and drastically reduced the amount of cigarettes they were smoking leading to cessation.
4. Number 4 won't be a surprise. Here it is: meditate 5-10 minutes a day! The default mode network in the brain is the busy part that chatters away. It is the neurological basis for the self, thoughts of others and thoughts of past and future. It also can distract you. Meditation greatly reduces activity in the default mode network both during meditation and even when you're not meditating. The result is much better focus and you got it - better self-control too. If you want to learn more about the science of meditation and its effects on the brain, make sure you listen to the episode I recorded with cognitive neuroscientist, Dr. David Vago. I put a link in the show notes for you. Meditation and mindfulness are probably the top way to boost your willpower.
5. Delay gratification. This one is something I started doing earlier this year. Instead of saying I can't have the pizza, I tell myself I need to eat something healthy first like a bean stew or a salad and if I still want the pizza, I can have it. Rarely do I reach for the pizza if I do it this way. Another thing you can do is just say, "I can have the cookie, but I have to wait 20 minutes."
6. Hack your environment. This works for the I won'ts and the I wills. Try to make the I won'ts difficult. Here's an example. Instead of keeping beer in the fridge where it's easy to get at, I have it locked in the crawl space under my house...and it's not cold. So if I want a beer, I have to get the key out, go downstairs, get the beer, put it in the fridge or freezer to chill it and then I can have it. It's another way of delaying gratification. A lot of the time, making it hard makes me not want the beer. You can also use this trick for the "I wills." A friend of mine leaves a kettlebell and foam roller in the middle of the room so he'll do a few exercises if he sees it. We leave all of our musical instruments in plain view in the living room to encourage playing them. My husband wakes up at 6AM to ride the trainer every morning. He gets all of his bike clothes out the night before to make it easier. Meal planning is another example - if you make food in advance and it is waiting for you in the fridge, it's easier to eat healthily. The same goes for leaving bowls of fruit out so when you want a quick snack, it's there.
7. Eat a minimally processed food, plant-based diet. This was something I wasn't expecting to see during my research of this topic. Dr. Kelly McGonigal has mentioned this many times in her talks. I tried to find the study that supports it, but I haven't yet. I emailed her about it and I hope I can share more about it with you. I do trust her recommendations as a health psychologist and look forward to learning more about it. I linked to her keynote at Google where she mentions this. I'm guessing that her findings had to do with increased blood flow to the brain, better glucose regulation and therefore, better functioning of the prefrontal cortex but this is just my hypothesis.

Give these techniques a try and let me know how it goes! If you want to go deeper, check out the show notes at sonyalooney.com/podcasts for links to studies, books, and the talks I referenced.

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Alison Tetrick is a force to be reckoned with. A cowgirl at heart (literally, she grew up riding horses on a cattle ranch), Alison's attitude, work ethic in all areas of her life, and commitment to excellence makes her stand out. She has a very impressive list of accolades in cycling including a Bronze Medal at Road TTT World Champs, multiple Sea Otter wins, has raced the Giro de Rosa and more recently, has made a name for herself in the gravel world with 1 win and 2 podium finishes at Dirty Kanza. Alison loves to ride her bike and it shows with the ultra-endurance gravel events! Not only is Alison an incredible athlete (and need I mention she played NCAA tennis and won the first half ironman she entered), but she has quite the academic resume. She has a BS in Biochemistry, a nutrition degree, and an MS in Clinical Psychology.

But things haven't always been easy for Alison. In 2010, she suffered a traumatic crash in a road race, shattering her pelvis and incurring a severe Traumatic Brain Injury that left her reeling for months and even years. When her pelvis healed, she returned to racing not realizing the seriousness of her head injury. And when she suffered a second concussion, things changed. She couldn't read, she had to question her identity, and she would get lost in airports. With the help of a neuropsychologist, she got back up on her feet and also had more perspective on her goals.

After feeling like she had accomplished everything she needed to in road racing, Alison transitioned to gravel and on Dirty Kanza on her first try. If you're not familiar, Dirty Kanza is a 200-mile self-navigated race on Kansas gravel roads in the Flint Hills. Since then, she has tackled every long gravel event she could find, including one in Iceland and a bikepacking adventure on the Silk Road in Kyrgyzstan.

In this episode, you'll laugh, you'll be inspired, and you'll learn a lot about competitive spirit, athletic maturity, the power of perspective, the danger with external validation, and even some interesting tidbits about both road and gravel racing. We talked about her crash and how it has changed her priorities and identity and so much more.

Topics Discussed in the Podcast * Alison's competitive spirit in school * growing up on a cattle ranch * where her incredible work ethic came from * how women's road racing has evolved * the team dynamic of road racing * her big crash breaking her pelvis and getting a Traumatic Brain Injury * how the crash changed her and her identity * going all in * discussion on external validation related to self worth * Mantras and perspective * Athletic maturity * Transition to gravel & the gravel community

Listen Now Resources * Follow Alison Tetrick on Instagram * Follow Alison Tetrick on Twitter * Alison Tetrick's website * Listen to her on the TrainerRoad Podcast * Read about Alison's crash on Bicycling Magazine

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Ryan Gottfredson, Ph.D. is a mental success coach and cutting-edge leadership consultant, author, trainer, and researcher. He helps improve organizations, leaders, teams, and employees by improving their mindsets and mindfulness. Ryan holds a Ph.D. in Organizational Behavior and Human Resources from Indiana University and is a leadership and management professor at the Mihaylo College of Business and Economics at California State University-Fullerton (CSUF).

Dr. Gottfredson commonly asks, "what is the mindset that is important for success?" Many people answer, "a positive mindset." While a positive mindset is correct, it leaves little descriptive information or ways to improve. He has identified 4 key elements of what creates a success mindset to help you as an individual and help how you and others work in a team or even in relationships. We'll get into growth vs. fixed, open vs. closed, prevention vs promotion mindset, and outward vs inward mindset. If you're curious where you fall on the spectrum, he developed a mindset assessment tool that you can take for free on his website.

Topics Discussed in the Podcast * what is organizational behavior * social psychology applied to leadership * breaking down the elements of what a positive mindset is * Dr. Gottfredson's Mindset Assessment Tool * Fixed vs. Growth Mindset * Open vs. Closed Mindset * Prevention vs. Promotion Mindset (playing to win vs playing not to lose) * Risk-Taking * Outward vs. Inward Mindset * the Cycle of Self-Deception

Listen Now Resources * Ryan Gottfredson's website * Ryan Gottfredson on LinkedIn * Pre-order his book - Sucess Mindsets * Mindset Assessment Tool * Books mentioned: Mindsets by Carol Dweck, Principles by Ray Dalio, Leadership and Self-Deception; Anatomy of Peace; The Outward Mindset, all by the Arbinger Institute

Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about confidence and how it relates to self-acceptance.

Be honest, how often do you beat yourself up? Are you hard on yourself and critical? While self-criticism can be productive (similar to receiving constructive criticism from someone), most of us overdo it and it becomes detrimental. We reject ourselves. Psychology research says that one reason some individuals are more self-critical than others is due to how criticized they were by their parents. We actually have no self-regard before the age of 8, and if we were criticized a lot growing up then we tend to be more critical of ourselves as adults. While understanding your past and tendencies is important, I don't believe in blaming the past or blaming our parents because as adults, we are able to take responsibility for ourselves and have the power to work on personal issues. The past might have created those issues, but it's our choice whether we become a victim to them. It's not easy, and everyone has some degree of self-judgment but learning when you're doing it and learning to practice self-compassion is massively important. As a side note, I recorded a podcast with Dr. Kristin Neff- a pioneer and PhD in Self Compassion research if you want to listen. I'll link it up in the show notes. Self-acceptance is about accepting who you are, not trying to fix who you are although I love personal development too!

What does this have to do with confidence? I was doing research on where confidence comes from. While I think there are a few elements contributing to someone feeling confident, self-acceptance is one that really made sense. If you accept yourself unconditionally, then you don't rely on the opinions of others to validate you. Of course, this is not black and white and all of us look for approval and want to demonstrate our worth to others, but there are varying degrees of it. Think about it. We'll use an easy example- racing. A lot of times, race nerves come from something potentially going wrong or not finishing high enough to meet expectations. If you worry that people will think you aren't any good or you aren't worthy if you don't achieve a certain result or certain time, you are looking to them to accept you. But if you already accept yourself as a good human before the gun goes off, you'll feel less worried about the end result and care less about what people think. This also applies to the image of how much money or success someone has by brand names, houses, cars, etc aka keeping up with the joneses. If you accept yourself, you don't need to outwardly prove that you are successful. Lack of confidence also comes from fear of failure. Have you ever thought, "I don't feel confident enough to try that because I don't know how!" The best way is to just to get started and know that you'll grow and get smarter and more experienced in that area, but the real fear in that statement is "I don't know how and I'm afraid I'll look stupid in front of someone." And that includes worrying about your internal expectations or looking stupid in front of yourself. If you fail and then start beating yourself up, that is not self-acceptance. It's the opposite- it's your internal jerk carrying on.

Another amazing side effect of being less judgemental and more accepting of yourself is that you'll end up being more accepting of others. Ever notice that your harshest criticisms about other people tend to be similar to your own issues and things you don't like about yourself?

One caveat- self-esteem and self-acceptance are slightly different. Self-acceptance is unconditional where self-esteem can vary based on how successful you think you are. Self-acceptance is the foundation where self-esteem is built. Self-acceptance may not even have a positive or negative connotation to it. Self-esteem tends to hold that positive or negative self-regard, but acceptance is unconditional, whether something went well or did not go well. It's being proud of who you are no matter what. Self-acceptance is also about separating your achievements (or your failures) from who you are as a person.

I wish I could give you an answer that would magically fix everything, but the truth is that self-acceptance is life's work. It's something we all have to work on forever. I can give you some tools to practice more self-acceptance...and you just might find that the more you accept yourself, the more confidence you'll have!

1. When you catch yourself with a mean internal monologue, have a plan or mantra. Saying things like, "It's ok." Or, "No, I am not doing this." Or even contextual mantras like, "I am doing my best and that is enough. Even if other people don't understand or accept it, it doesn't mean that I am bad." Sometimes I simply just say, "NO" when the critical voice starts up.
2. If you are having a hard time coming up with something nice to counter negative thoughts, talk to yourself like you would talk to a friend. This is taken right from how to practice self-compassion. You'd never say the things to people you love that you say in your own head.
3. Journal. Write down negative thoughts as they come up. Explore where they are coming from. Ask yourself if the belief about yourself is actually true or if it's coming from an uncomfortable emotion. Keep asking why.
4. Meditate or practice mindfulness. This will help you notice when the judgy, mean voice starts chirping sooner. There are even specific self-compassion meditations you can do. The category of this type of meditation is called Loving Kindness Meditation or "Metta". Sounds hippie, but it works. Jeff Warren, a meditation instructor who has been on this podcast has a bunch of guided meditations I love in the Ten Percent Happier App. In his compassion meditation, the self-acceptance mantra is "May I be well." That one works for me, but you can find one or make one up that works for you. An expert meditation instructor in the loving-kindness realm is Sharon Salzberg. Check her out too, and she even has an entire podcast about it.
5. Try to avoid comparing yourself to others as much as possible. I know it's realllllly hard, but looking to others to see how good or bad you are is the opposite of self-acceptance.
6. Ditch perfection. No one is perfect. There will be things that don't go according to plan. There will be rejection. There will be flaws. It is guaranteed. But that is human, that's normal. And the things that make you imperfect are what make you uniquely you. And that's okay because you are enough. I know I constantly feel inadequate and like I'm not enough due to the messed up vision in my head of what it's supposed to look like or the picture that someone I'm comparing myself to is painted. None of it is real. I remind myself that accomplishing more things or being the best at something really will not make people love me more.
7. Forgive yourself for mistakes. I struggle with this one too. I get hung up on my mistakes and cringe. This goes hand in hand with rejecting perfection. Making mistakes means you are trying and doing big things.

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Cyclists aren't the only riders out there! In fact, I was excited to receive an email from one of our fellow podcast listeners and it wasn't what I was expecting! The email was from Professional Equestrian, Emily Hamel. She sent me a photo of her wearing of the Moxy & Grit jerseys on her horse! If you're not familiar with Moxy & Grit, it's my apparel brand and we still have jerseys and socks at moxyandgrit.com I also learned she was a fellow vegan, that she loved sports psychology and mindset which was what brought her to listen to the show in the first place, and she is a badass! She is a professional rider in 3 Day Eventing (basically a horse triathlon) and currently is the head rider for Phillip Dutton who has won 2 Olympic team golds and an individual bronze. She goes over huge jumps with her horse and trains them herself. She also has her own podcast called The Whole Equestrian that is a wellness podcast for equestrians covering topics like mindset, fitness, nutrition, and community.

I was really interested to learn about how Emily deal with nerves and exudes confidence because when you're riding a huge animal, it can pick up on those things. We talked about some of her techniques on how to relax, what 3 day eventing actually is, the pressure of having an audience watching you, what it's like going over huge jumps on a horse and the trusting relationship between human and horse, the world of self-promotion and sponsorship,

Topics Discussed in the Podcast * how she got into riding horses * the relationship and trust with the horse your ride * what is 3 day eventing? * how do you break and train a horse * can horses pick up on your anxiety? * how to exude confidence and deal with tension and pressure * when things go wrong when you're trying to jump your horse * can the horse tell between practice and competition * what to do when you encounter a horse on a trail * what helps Emily with burnout * her journey to eating a plant-based diet

Listen Now Resources * Follow Emily on Instagram * Emily Hamel Eventing * Previous Podcast Episode mentioned: Thought Labeling

------------------------------------------------------------------------------------------------------------------------ Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about a book I love by Don Miguel Ruiz called The Four Agreements. First off, I want to thank our podcast sponsor, Osea Malibu.

Don Miguel tells us about ancient Toltec wisdom.

1. Be Impeccable with Your Word

Do the things you say you are going to do and be thoughtful about how talk to and about people. Your word and your integrity are the most valuable thing you have to offer. This agreement also includes avoiding gossiping, lying, and making false promises. Our words are incredibly powerful- not only the words we say to others, but the words we say to ourselves. Saying bad things about people actually reflects poorly on you. Your judgment of others is really a mirror of your own self-criticism. It feels gross to lie, gossip, or say negative things. Negativity also spreads like wildfire, so how you talk can really influence people and how they feel.

2. Don't Take Anything Personally

Most people's actions are about them, not about you. If someone snaps at you, it's easy to take it personally but it's really more likely that it's a reflection of something going on with them, not you.

3. Don't Make Assumptions

This is the hardest one for me. Remember the Crush It Monday I recorded about the ABCs- adversity, belief, consequence? Assumptions are deeply tied to the belief of something that happened. Assumptions can cause a huge amount of unnecessary stress. Assumptions and snap judgments about people can be really wrong. As human beings, it's natural for us to look around and constantly be analyzing everything about our world. There are times where you need to make some kind of assumption to make a decision, but there are other times where it's only causing you stress and harm. The reality is we don't know what people are thinking, we don't always know what tone was meant by an email or a text... Really trying to understand where someone else is coming from, even if you don't agree with them can help you avoid jumping to conclusions. There are times where intuition reigns supreme about assumptions. It's important not to ignore really obvious signs of something going wrong, but being aware of when you are making assumptions and questioning the validity of them is really helpful!

4. Always Do Your Best

This was drilled into me from a young age and I sincerely appreciated that from my parents. Doing your best helps you feel proud of whatever you are doing, regardless of the outcome. Your best is all you have on that day. Your best can vary from day to day as well (think of racing when your best one day maybe just barely finishing and your best another day is getting on the podium!). If you do your best, you'll rarely have any regrets. Don Miguel also says, "When you do your best you learn to accept yourself." I don't know about you, but self-acceptance is something I struggle with the most.

"You can choose to believe in anything, and that includes believing in yourself." - Four Agreements Give Back to the Show Listen Now Yay! Our Podcast Sponsor- Osea Malibu -- Osea Malibu: vegan, non-toxic, earth-friendly skincare from California!

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Elizabeth Benton is the author of her book, Chasing Cupcakes and coach for her company Primal Potential. Her story is inspiring- she was depressed, deeply in debt, and obese. She would binge on junk food every time she put gas in her car, but was working as a nutrition expert. She felt like a fraud and a failure. Desperate to start truly living her life, she decided to believe in her potential rather than her past. She lost 150 pounds and paid off $130,000.

Today, Elizabeth is the owner of Primal Potential. Through her platform of podcasts, coaching, and live events, she has fueled her deepest struggles into a burning passion to help people create transformations and live more fulfilled lives. She believes that transformation is possible, and her actions show it! This show is a lot about changing the way we talk to ourselves. We talked about how she got out of her rut and pointed herself in a sustainable direction to achieve her goals. There's a lot of inspiring messages in this podcast and I think you'll really enjoy it.

Topics Discussed in the Podcast * how she created habits to make weight loss stick * why change is hard * dealing with shame * erasing self-sabotage * does willpower work?

Listen Now Resources * Follow Elizabeth on Instagram * Elizabeth's Primal Potential website

------------------------------------------------------------------------------------------------------------------------ Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about food guilt.

When I started organizing my thoughts for this podcast, I thought it would be quick and easy. Boy was I wrong! I have my own thoughts on food guilt, but I like to do research and there are tons of articles out there on this subject. The question I could not find the answer to is where food guilt comes from?

How many of you have eaten something and felt guilty about it? I thought that everyone has food guilt, but I realized that some people actually do not feel guilty about eating. One of my biggest guilt triggers is around alcohol. I noticed that if I cut way back on drinking, then I don't feel guilty in the morning about it. But if I'm drinking several times a week, my first thought in the morning is self-flagellation around drinking. Another guilt-trigger for me is around eating things like french fries or processed foods. I told my husband about how I wake up feeling less guilty if I am drinking less alcohol and how I don't really feel different in terms of energy level or health when I don't drink (I rarely have more than 2 drinks), but I feel less guilty when I don't drink.

He said, "You feel guilty about eating and drinking?" I discovered he rarely experienced food guilt. The next instance was a conversation with my dad. I was telling him about my observation with myself and he also told me he never feels guilty about eating or drinking. This was fascinating to me because I thought that food guilt was normal, and trust me, after I did some research, I found out that it is typically more common in women (in fact, over 75% of women experience food guilt) and it's also common in men.

So why do most of us have this relationship with food? Here are some thoughts - and if you have more to add, I'd love to hear yours as well. Feel free to leave a comment on my website under the show notes.

I don't know where this guilt spiral started, but I paid attention to how we simply talk about food or how it is talked about in the media. How many times have you heard things like "sinless chocolate cake," a "guilty pleasure", or "guilt-free comfort food." Or have heard someone say "I'm going to be bad and have a cupcake." This type of talk contributes to the problem of assigning a good or bad feeling for our food. I've struggled with disordered thoughts around food and negative behaviors, especially when I was younger so I think about this stuff a lot.

Step 1. Stop labeling food as good or bad, or using the world guilty with food. Pay attention to the words you use.

The next reason we feel guilty (at least from my own experience) is we set rules for how we eat and if we break a rule, then we feel bad. We feel bad because we have broken a commitment to ourself. It's not the food itself, it's the broken commitment and what you think that commitment says about you as a person. Try to decode why you feel guilty and I bet this will come up. I don't have an answer about food rules. I think we need to have a general belief system around how we want to eat to thrive. Personally, the guilt comes when I either have rules that are too strict. It also comes when I break the rule and have a lot of negative self-talk around that. Can you create more moderate rules around food that give you some wiggle room? I noticed that when I did that, I actually enjoyed the wine I was drinking and didn't wake up with guilt. Or I truly enjoyed a couple of cookies without remorse. People that have guilty thoughts or unhealthy feelings toward food probably also have some issues with perfectionism, fear of fatness, or control. I also need to take a sec to say I am do not have PhD in Psychology, nor can I diagnose true disordered thoughts or disordered eating. If you do think you have a problem, it's important to get professional help.

Step 2. If you need rules, create moderate ones that are easy to meet. I don't believe in dieting to lose weight. I believe in developing a lifestyle where you trend in the direction of what you consider healthful eating. For me, a plant-based lifestyle has worked best and has also improved my relationship and feelings around food although I'll never be "cured" of food guilt. Find what works for you and that is something you can sustain.

We still break our moderate rules from time to time. We make exceptions because of social plans, maybe we simply had a craving that we wanted to indulge (and see, is using the word indulge propagating good and bad? I think so!), things happen. If we break even a moderate rule, we get into the cycle of beating ourselves up. I shouldn't have done that. We make amends to never do that again. If you do go a little farther than you wanted, acknowledge what you did. You're not weak, you're not out of control, you're not a bad person.

Step 3. Practice self-compassion- what would you say to a friend who came to you and said, "I feel really bad about myself because I ate too many cookies today." You probably wouldn't berate them like you would to yourself. Sometimes we need to give ourselves a break! If you find that you are "breaking your rules" all the time, it's time to rethink a few things. Is there another underlying issue you can identify- are you stressed, bored, or maybe your rules aren't moderate enough? It's such a tricky topic because food addiction is a real thing too.

This is also a difficult topic because you don't want to always let yourself off the hook when your behavior is less than desirable, but you also have to forgive yourself and try to be better next time.

Asking yourself "why" when you feel guilty can give you some insight, being aware of how you talk to yourself and how you simply talk about food, not restricting yourself but committing to a lifestyle with enough moderation where you don't feel like you have to attain perfection, practicing self-compassion, and also working on self-acceptance of your own body. I know- easier said than done. There is no endpoint. There is no "ahhh, I'm cured of food guilt!" But there is simply your awareness around your feeling of food and trending in the right direction.

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If you aren't familiar with the triathlon world, I'm excited to introduce you to our podcast guest, Mirinda "Rinny" Carfrae. Rinny is pretty amazing. For starters, she is 3x Ironman World Champion and has been on the podium at 6/7 Ironman Worlds she has done! She has also been World Champion at the half-ironman. distance. The Australian currently lives in Boulder, CO. Standing at 5'3" tall, her first love in sports was actually basketball and she played for 11 years starting at the age of 7. She was introduced to triathlon in college with running as her primary strength. I think Rinny is inspiring for a number of reasons. She is someone who thrives under pressure. She has an incredible work ethic. On top of her busy career, she took a short period of time off to have a baby and continued her career after her baby was born. She said her short sabbatical was something she was ready for and the break from racing was a nice change of pace. If you follow her on social media, you'll see is she back to kicking some serious butt and her YouTube Channel shows how she and her professional triathlete husband, Tim O'Donnell, live their day to day with their little girl, Izzy.

In this episode, we talked about how she manages expectations and pressure, pushing through the pain, about her experience becoming a mom, avoiding injury, some of her race strategies and so much more!

Topics Discussed in the Podcast * her 1st sport: basketball * how Rinny got into Ironman * how to have longevity in endurance sports * how she avoids overuse injury * her sabbatical to have her baby, Izzy * her comeback after pregnancy * sleep deprivation with a young baby * managing expectations * the community of triathlon * how to train 3 sports * her race strategies and some stories from her races * how she pushes through the pain

Listen Now Resources * Follow Rinny on Instagram * Rinny's YouTube Channel * Follow Rinny on Twitter * Rinny's website

------------------------------------------------------------------------------------------------------------------------ Support the Show If you would like to support the growth of my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about the meaning of competition.

It's normal to be intimidated by competition or your competitors. Competition is a measuring stick for comparison on a given day. Competition has many contexts; athletic, business, contests to inspire action, and even simply just competition for attention. Competition and comparison can be positive, but it can also be a slippery slope because while it can have positive benefits, it can also harm your confidence and cause anxiety without the right outlook. I'll use athletic competition as an example in this podcast because it's what we are most familiar with.

All of us who have ever worn a timing chip, a number plate, or had our name on a team roster have felt the exhilaration, nerves, excitement, and even anxiety about our performance. We look at start lists to see who else is there, we compare our preparation to others. It's normal to have that tense feeling. Even after racing for 15 years, I get both nervous and excited on race day. Sometimes, I will even admit to dreading race day and wondering why I put myself in a situation to feel so uncomfortable. That's how I can tell I'm super nervous about it. Have you ever asked yourself why you are nervous?

Personally, and I'm sure some of you can relate as well, it's because I'm afraid of several factors. One, I'm afraid I'll look stupid if I don't perform well relative to my competitors. I worry I won't have good legs that day. I worry I won't be good enough and what will other people think? What will I think if I put in all this work, made sacrifices and I don't meet my expectations? Some people's most daunting expectations are their own while other's are more nervous about external expectations. Competition also has an extrinsic motivation component to it. When you compete, you can "win" something. You win recognition, a prize, money, or a trophy. You could even win the respect of fellow competitors which is something we all want. Extrinsic motivation is tied to an external reward. I think it's very important to look for your intrinsic motivation. I think it's the key to longevity in a competitive environment because if you can tie your success, or feeling proud of your effort to something that is less about comparison and more about a different purpose in which you have more control, it can help relieve the pressure of needing to achieve a certain time or a certain place. I think we do need to be ranked by our race time or a game score compared to others or it wouldn't be a competition, but if you make your goal to perform your best on the day, be consistent in your preparation, work on having a positive attitude even when it gets hard, or nail a technical section, it can broaden the measurables of what success meant to you on the day apart from just your race result.

Now what if you fear the actual people or the competitors? It's something I've been working on for years, but I try to look at my competitors not as my enemies, but as people who will make me better too. I've seen peoples' names on a start lists and been intimidated thinking I'll never be able to beat them, but that's a self-limiting belief. I've proven myself wrong. It doesn't help to stare at start lists and guess what the outcome may be. It's better to focus on your own strategy that plays to your strengths. It's good when there are lots of strong people on the start list, not bad. Some of my proudest performances haven't necessarily been from winning, but they've been circumstances where I raced my bike better than I ever thought I could, and that was a win to me. Without strong people around me, I wouldn't have risen to another level. It can be hard to remember this sometimes, especially when you don't come out on top or maybe you had some unfortunate bad luck. Winning feels amazing and there's something very special about it, but no one wins every time. That's what makes it special.

So can you be happy and inspired by people who are better than you? Can you have gratitude that you are better because of them? Can you recognize that you work harder and are motivated because of them when you're training? Someone beating you does not make you a lesser person and sometimes we feel like a less loveable person if we get beat or maybe we feel like we let someone down.

I really enjoyed watching the Mountain Bike XCO Finals over the weekend. If you haven't watched it, this is your spoiler alert to turn off the podcast. I loved how Kate Courtney, Jolanda Neff, and Nino Schurter all said that having a very high level of competition made them better this year. Congrats to Kate Courtney for being the first American woman in 17 years to win the overall world cup title! Jolanda Neff was second and she said that having the overall standings be so close made her better. My husband Matt also talks about how he loves it when his friends beat him and he is happy for them. I think it takes work and a certain level of maturity as an athlete to get to the point where you can truly be happy and thankful for your competition, but getting there starts with asking yourself all the questions I just talked about.

The last point I want to make is going back Carol Dweck's growth vs fixed mindset which has been a common theme in this podcast and in my life since I first read her book titled Mindset. Real quick if you haven't heard of it- a growth mindset is believing you can always improve at anything and a result is not a confirmation of being good enough or not being good enough. A fixed mindset believes you have a set amount of talent and if you don't win or do well at something, it's just proof that you aren't a fast athlete or intelligent (if it's a test). Applying this concept to competition and fear of results, not winning or not getting a certain result isn't proof you aren't good enough. It's proof that you can work harder to get better. And winning doesn't last forever either - you also have to keep working hard. It's about the work, it's about the effort, and it's about the person you become while working towards something that matters most.

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This is an interesting story of how a young girl was frustrated by a tumultuous relationship with her mother and learned about self-awareness and personal development through her father's advice. The inputs we have while we are young always have an impression on our adult lives. The young girl's father was her mentor, telling her that she will never change her mother, but she could change her own perspective.

He told his 14 year-old daughter, "Whenever you feel upset and frustrated, remember that the only thing you can control is what you focus on and what you think about. See this as a opportunity to train and strengthen your mind."

The young girl's name is Mo Seetubim, and out of her frustrations, she learned how to be happier. Initially, she was a blogger, writing about different emotional difficulties that come up in life and how to cope with them. Blogging lead her down the entrepreneurial path where she started the journal - The Happiness Planner. The Happiness Planner has grown into a company that inspires many with various planners and notebooks.

Mo's goal is to help bring happiness and inspiration to other's through the art of journaling, planning, goal setting, and prioritizing what's important.

Use the code "SONYA5" for $5 off!

Topics Discussed in the Podcast * how this started * dealing with worry * journaling for self-confidence * growth of her journal business & coping with ups and downs * life as a traveler & non-attachment to things * life lessons from traveling the world * should you type or handwrite in your journal? * what real happiness means to Mo

Listen Now Resources * Check out the Happiness Planner * Mo's Blog * Mo's TEDx Talk

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about the currency you use to define your life.

I think the majority of our listeners are pretty in-tune to what makes them happy, but a lot of people outside our bubble put their stock, self-worth, or value in how much money they make or the outward appearance of their lives via fancy cars, houses, watches, etc. I'm not saying there is anything wrong with having nice things or making a healthy income, but when you tie your self-worth to external things, it's not good in terms of long term happiness. The currency/metric that I think we should be looking to enhance in our lives is not money, it's not achievements, it's not things, it's not race results... it's happiness. Happiness and a sense of flourishing are what gives our lives value and meaning. While that might sound obvious, it's easy to get stuck in the trap of knowing it, but our actions saying otherwise. I've gotten stuck in this trap many times, specifically with feeling bad about how much money I'm getting to do something if it feels like I'm not being valued and with the harsh self-judgment if I am not living up to my own expectations with an outcome based metric. It's human... but it's having the awareness of when you're doing it and then reinvesting your time, your focus, and your energy into the things that increase your happiness that can help get you unstuck.

Examples would be if you don't get a promotion or even lose your job, you feel like you are not a valuable, smart, or useful person. Another example would be if you don't achieve a certain result or time goal in a race, or even simply if you don't achieve a goal you set out to hit in anything, then you're not worthy. Earning money and feeling validated financially for your effort DOES feel good. Winning a race or hitting a goal DOES feel good. But those feelings of happiness or worthiness are temporary and as I said in a past episode about the danger of saying, I'll be happy when I do or get X, you are actually putting your happiness stock in an external metric and you're also putting your happiness into the future.

Once our needs are met, I think our goal should be, "how do I make myself happier today" as a first goal. I've mentioned several times that I badly struggled with burnout last year. I have an incredible life, but I did not feel happy because I was simply trying to do too much so I could achieve. It might sound strange and it definitely feels strange, but I've worked really hard this year to do less, to expect less, and strip down what it is about the things I'm doing that truly make me happy. The answer has been spending more time with people, traveling less, working less, and worrying less about "getting left behind." I also am spending less time comparing myself to others on social media. I am definitely not immune to any of it, but I've put "what makes me feel happiest today" as one of my main objectives. It takes courage to step off the crazy hustle train if it's out of control...and the funny thing is that if I look at the results of my goals, I've actually been more successful this year achieving them by working less. (I don't mean be lazy, but I was working 7 days a week and almost all hours when I wasn't sleeping). Hustle culture and finding the right amount of pushing is a topic for another day! So happiness. I realize that happiness, positivity, and motivational quotes can be overused or blown out of proportion. It's unrealistic to be smiling and feel good all the time, but if someone were to ask you on a scale of 1-10, how happy are you on average, it's a good starting point.

What can you do to increase happiness? I've also mentioned this in an earlier episode, but I think it's important to repeat. In Positive Psychology, happiness has been defined in terms of doing things that bring meaning to our lives, having a purpose greater than ourselves, spending time with people that believe in us, making time for concentrated attention doing something (without distraction), and I want to add exercise and spending time in nature. That's a very broad description. But let's get even more granular. If it's still hard to figure out what makes you happy, and also - knowing that what makes you happy may change an evolve as life ticks on, I have some tips.

For one week, at the end of each day, write down a bunch of things that made you feel happy or things you feel gratitude for. You can even score them on a scale of 1-10. I also think writing down next to it how you can do more of those activities daily can help. If you feel like that's too hard, make a list of all the things that make you unhappy, write out why they make you unhappy, write out if you have control over it. If you can control it, write down what you could do to change that. One example for me was feeling rushed or late makes me feel stressed and unhappy. I was feeling rushed because I was trying to pack too many things into my day. I had control over that and the solution was doing less. And I'll tell you- the answer to everything that was making me unhappy was either doing less or slowing down. But that is just me!

I often audit what I'm spending my time or energy doing and try to shift accordingly so I can make my primary goal life satisfaction which I equate to happiness and a sense of flourishing. I hope this episode helped give you some clarity or direction so that you can think more about what makes you feel better in your life too!

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I'm excited about today's episode because I get to share a keynote speech I gave back in July at a new bike festival called Inspire Your Ride in Nampa, Idaho. Public speaking is one of my favorite things to do. Some people fear public speaking more than death, but for some reason, I really like it! I love speaking because I feel more alive when I'm in front of an audience. I feel the energy of the people listening and it gets me amped! This speech is about how I got into mountain biking and the elements of high-performance living I attribute to feeling positive, having a strong mindset, being your healthiest self, and some tricks for dealing with stress. This bike festival was put on by an amazing community building bike shop in Nampa called Rolling H Cycles. I hope you enjoy it.

Topics Discussed in the Podcast * + my journey to cycling + Mindset to get through the hardest challenges in life + Growth vs Fixed Mindset + Dr. Martin Selgiman- Explanatory Style + ABCDE Model + How to Meditate and creates space + How to deal with stress + Identity-Based Habits + Eat with a Plant-Slant + Blue Zone Lifestyle

Listen Now Resources * My TEDx Talk about Nepal * Book: Mindset by Carol Dweck * Rolling H Cycles * Book: The Upside of Stress Kelly McGonigal * Book: Atomic Habits by James Clear

If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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Don’t forget to subscribe! Apple Podcasts

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about aging.

I find it frustrating how our society strongly values youth. I'm still relatively young in life- I turned 36 a few days ago, but I wouldn't go back to my 20s. I value the things that I've learned, the person I've become, the experiences I've had - and I certainly would not trade that to have younger-looking skin or even for a longer runway in front of me. Now, I can understand that some people have a lot of regrets of how they've lived their life or maybe it just isn't what they had hoped for, so the younger days seem more attractive. I don't want to invalidate that. Aging also means loss of loved ones over time, potential illness, and difficult changes in life that I haven't experienced yet. So I don't want to say aging is this glorious, amazing thing all the time.

Last year, a good friend of mine turned 60. She said she was so excited to be 60 because she always knew her best years would be her senior years. I loved hearing her perspective. Now let's look at ways that our society talks about aging to turn it into this menacing thing. One, all advertising is about looking younger. Use this cream, get this surgery, feel like you're 25 again! On TV (and yes, this does sometimes happen in real life too)- an older person pining for someone much younger than them. Showing "old" people as being decrepit, senile, helpless - how many times have you heard someone say "I don't WANT to live to be 100." This is the picture that has been painted of aging. People ashamed to tell others how old they really are... I've made it my intention to always say proudly my age.

So what else can aging look like? For starters, if you take care of yourself- aging will not look like it does on TV. I am always admiring older people who are fit, who like to be learning and trying new things, and who still strive to be better. My parents and also Matt's parents have been a great example of this. My neighbors are also closer to my parent's age and they are always going on bike trips, spending time with friends and family, and look great. Eating with a plant-slant as I've mentioned before and as mentioned in the Blue Zones will help prevent getting things like heart disease and certain types of cancer...and even diseases like dementia and alzheimers. If you want to learn about the habits of people who live to be a healthy 100 years old- the 100-year-old who is still out there exercising, has it all together, and is a healthy image of aging- read Dan Buettner's Blue Zones where he teamed up with National Geographic to find the areas around the world where people live to thrive at age 100.

Another really interesting read I enjoyed was John Robbins' book, "Healthy at 100." This book actually came out before Blue Zones, and it was John's idea that Dan made even bigger. In this book, it follows different people- the Abkhasias, Vilcabambas, Hunzas, and Okinawans where people actually like to make themselves older. In fact, some of the research was difficult because people would lie and say they were 130 years old! Kids always want to be older until a certain point, so when, as adults, do we start trying to make that number smaller and why? People in these places value the elderly and make sure they are not lonely in old age by either having elders live with them or near them. Loneliness, as discovered in John Robbins, researched can kill you faster than cigarettes. For the Abkkhasians, sickness is not considered normal or a natural event in very old age. In Abkhasia, it's an insult when someone tells you you are looking young. In John's book, he mentioned we talk about life span- but some old people are not living- they are more waiting to die. He uses the term healthspan instead and I liked that a lot.

I've had the opportunity to do some racing in Asia, most notably Nepal and Sri Lanka. An amazing thing I saw there were much older women- women in their 80s still working and hiking heavy loads up the side of mountains. Granted, they probably do not have the luxury to retire or maybe retirement doesn't exist in some places- I don't know... but I just observed that a lot of the old people there were using their bodies in ways that we don't usually see older people using their bodies in N. America.

I am always working on expanding my view of aging. I still feel tempted to use filters on instagram to cover up new wrinkles that pop up. Our culture celebrates flawless beauty. I'm trying to be excited about getting older, to be optimistic that all of my days will be valuable, and to take care of my body now with eating a plant-based diet, sleep, exercise, reducing stress, mindfulness, and working on my relationships so that I can have a long healthspan.

This week, I challenge you to look at your own bias of aging, observe how people around you view aging, and maybe even be excited to announce how old you are at your next birthday!

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Inside Tracker is a company that uses bloodwork to assess biomarkers, blood analysis, athletic performance, and nutrition software to optimize fitness and longevity. Founded in 2009, the Boston company first started working with professional athletes who wanted to see what their biomarkers, hormone and mineral profiles looked like during their training and how they could use nutrition and lifestyle to improve. They measure over 30 biomarkers and recommend food and supplements to optimize thinks like your energy, cognition, endurance, heart health, and more. I started working with Inside Tracker in 2017. I liked it because their ranges for your biomarkers change based on your goals. I also think it's important to have baseline and also recurrent bloodwork as you age and also simply as an athlete. Today I sat down with accomplished runner and sales manager, Jonathan Levitt from Inside Tracker.

Get 15% off your tests with the Inside Tracker Discount Code: SONYALOONEYSHOW

Topics Discussed in the Podcast * + common deficiencies + optimal time to get a test + recovery tips & food + is there an optimal diet + how often should you test + inner age + longevity + cognition + Inside Tracker's scientific advisory board + criticisms of Inside Tracker & how they manage + when to go to your doctor

Listen Now Resources * Inside Tracker Website * Inside Tracker on Instagram * David Sinclair (advisory board member) on Joe Rogan

If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how changing just a few words can make a big difference with your perspective and attitude.

How many times have you felt like you had to do something? I have to go to work. I have to take out the trash. I have to do intervals today. I have to take my kid to soccer practice. Even if you don't always intend for it to be this task you are forced to do, saying I have to makes it sound like a chore. And let's face it, sometimes they are just chores and you would rather be doing something else. Simply rephrasing how you talk about things you have to do, whether it be in your head or out loud, it makes a difference.

So instead of saying you have to do something, trying saying you get to do something. Saying I get to go to work, I get to take out the trash, I get to do intervals today, I get to take my kid to soccer practice helps us have more gratitude and not take for granted things that we get to or have to do. If you lost your job, you would not get to or have to go to work. If you didn't have trash pick up, you would not get to take the trash out. And I have to say, from the third world countries I've visited, I've seen what it looks like when people don't have trash pick up. Having time and being healthy enough to get to go out and do intervals is a privilege, even if it's hard. Having time or even making time to be there for your kid and take them to soccer practice is also a privilege if you choose to look at it that way. Next time you find yourself saying "I have to" and you feel like it's a pain or you aren't really that happy about having to do something, try saying you get to do it. It takes time, but this practice really helps!

The next word I want to talk about is a word that helps you practice a growth mindset (that is, believing that things like your talents, athletic ability, intelligence are not a fixed level that you are born with). People who have a growth mindset believe they can cultivate their efforts to improve. A lot of times people say they can't do something...but that sounds so definitive. So say that you can't do it ... yet! If you use the word yet, you can say that you aren't there now, but you can get there with more time and effort. Some examples, "I can't make it up the hill... yet. I don't get it... yet. I can't do a stage race... yet." For the majority of things you say you can't you do, you actually can if you choose to put more work in and keep going. When you start using the word yet, you also realize there's a lot more opportunity waiting for you. Recognizing that you have a choice and that you can choose to improve is really powerful and gives you back some power when you feel like you have no control over something.

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Did you know your body has more gut bacteria cells than human cells? The emerging field in gut health has made huge strides in how we view our health and how we treat diseases. A newsflash: everything you put in your mouth also feeds your gut flora. Many autoimmune diseases live in the gut and the bacteria in our gut even have an effect on our neurotransmitters like serotonin. 90% of serotonin is produced in the gut- this has a tremendous impact on depression. That means that our gut can dictate parts of our personality. So how do you make sure you have a healthy gut?

Well, that's where Dr. Will Bulsiewicz comes in! As he liked to be called, Dr B is an MD, a gastroenterologist and internationally recognized gut health expert He is passionate about the incredible healing power that lives inside you—your gut microbiota. Dr. B's medical training involved 16 years at America's elite institutions. He completed a bachelor’s degree from Vanderbilt University, a medical degree from Georgetown University, and Master of Science in Clinical Investigation from Northwestern University. Dr. B was also the chief medical resident at Northwestern and the chief gastroenterology fellow at UNC, and received the highest award given by both his residency and fellowship; and he completed an epidemiology fellowship at UNC's prestigious Gillings School of Global Public Health.

Dr. B has published more than 20 papers and presented more than 40 times at national meetings, and he is the author of a highly anticipated book on gut health to be published by Avery, an imprint of Penguin Random House. For more gut health pointers, follow Dr. B on Instagram at @theguthealthmd.

The biggest takeaway from this show is that you should eat as much variety of whole plant foods as you can. Diversity is key and that's something I put into practice after recording this episode.

Topics Discussed in the Podcast * what is the microbiome? * how does our gut flora affect our personality and mental health? * Decoding cravings * Diseases and the gut * The study that changed how Dr. B practices medicine * Demystifying antibiotics, probiotics, and prebiotics * discussion about candida overgrowth * are we over sterilizing our world? * the best foods for your gut * the danger to your gut with fad diets like paleo, keto, cutting out legumes, etc * is kombucha good for you?

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You are not the victim of the genetic profile that was handed to you. You have control over your health which I find to be very empowering and it's your choices during your lifetime that ultimately will determine whether or not you actually manifest disease. You will have predisposition. Ther are certain things that because of my family I am more prone to. There are certain things that I"m fortunate because of my family that I am not as prone to. But it's my lifestyle choices that will ultimately will lead to the manifestation of those conditions.

Resources * The study that changed how Dr. B practiced medicine * Follow Dr. B on instagram * Dr. Will Bullsiewicz Dr. B's Website

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how changing just a few words can make a big difference with your perspective and attitude.

How many times have you felt like you had to do something? I have to go to work. I have to take out the trash. I have to do intervals today. I have to take my kid to soccer practice. Even if you don't always intend for it to be this task you are forced to do, saying I have to makes it sound like a chore. And let's face it, sometimes they are just chores and you would rather be doing something else. Simply rephrasing how you talk about things you have to do, whether it be in your head or out loud, it makes a difference.

So instead of saying you have to do something, trying saying you get to do something. Saying I get to go to work, I get to take out the trash, I get to do intervals today, I get to take my kid to soccer practice helps us have more gratitude and not take for granted things that we get to or have to do. If you lost your job, you would not get to or have to go to work. If you didn't have trash pick up, you would not get to take the trash out. And I have to say, from the third world countries I've visited, I've seen what it looks like when people don't have trash pick up. Having time and being healthy enough to get to go out and do intervals is a privilege, even if it's hard. Having time or even making time to be there for your kid and take them to soccer practice is also a privilege if you choose to look at it that way. Next time you find yourself saying "I have to" and you feel like it's a pain or you aren't really that happy about having to do something, try saying you get to do it. It takes time, but this practice really helps!

The next word I want to talk about is a word that helps you practice a growth mindset (that is, believing that things like your talents, athletic ability, intelligence are not a fixed level that you are born with). People who have a growth mindset believe they can cultivate their efforts to improve. A lot of times people say they can't do something...but that sounds so definitive. So say that you can't do it ... yet! If you use the word yet, you can say that you aren't there now, but you can get there with more time and effort. Some examples, "I can't make it up the hill... yet. I don't get it... yet. I can't do a stage race... yet." For the majority of things you say you can't you do, you actually can if you choose to put more work in and keep going. When you start using the word yet, you also realize there's a lot more opportunity waiting for you. Recognizing that you have a choice and that you can choose to improve is really powerful and gives you back some power when you feel like you have no control over something.

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If you're familiar with my podcast, I'm sure you've heard other episodes with the acclaimed researcher and environmental physiologist, Dr. Stephen Cheung. Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself. He is a professor at Brock University in the Department of Kinesiology. He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science. You may have heard him on the show in Episode 93 talking about how to heat train or Episode 114 on how to train for altitude. He was on sabbatical from Brock University earlier this year in my hometown of Kelowna, BC and I was fortunate enough to pick his brain on all kinds of topics. In his spare time, he is the Sports Science & Training editor for www.pezcyclingnews.com. I'm excited about this episode because it involves something we have all experienced- wanting to slow down while exercising. There are several schools of thought and fascinating research about perception of effort, whether limits live in our mind or in our body, and how to even trick ourselves to go harder for longer. If you enjoy this episode, I highly recommend you check out my episode with Alex Hutchinson and his book Endure or my episode with researcher Dr. Walter Staiano. All of these episodes I've mentioned are in the show notes. It was fun to sit down with Dr. Cheung on this topic because the theory of what causes us to slow down is controversial and Dr. Cheung offers a pretty balanced view. He has also done a lot of research in his own lab by seeing how heat affects the body and also how motivational self-talk affects how soon someone slows down.

Topics Discussed in the Podcast * Temperature study // Theories of fatigue * Central Governor (Tim Noakes) vs Psychogiological Theory of Motivation via Samuel Marcora * how to train your brain to push yourself harder * motivation, relativity and benchmarking of pain * how to know if you're mentally fatigued or just not motivated * role of motivational self-talk & examples of good self-talk * getting out of the rut of quitting * how to know when you should quit because of danger to your health * motivation in a lab vs a race setting * does the deception of data work to get someone to go harder? * does music help you go harder?

Listen Now Resources * Interconnections between thermal perception and exercise capacity in the heat * Heat Podcast with Dr. Cheung * Altitude Podcast with Dr. Cheung * Advanced Environmental Physiology * Cutting-Edge Cycling * Cycling Science * Dr. Cheung on Facebook * Dr. Cheung on Twitter

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Gary Dudney has ran 70 100 mile running races...and he is 66 years old. His goal is to get to 100 100 milers. Gary is the author of the 2 books: The Tao of Running and The Mindful Runner where he writes about using mindfulness to combat common problems when tackling a big event: thinks like quitting, staying positive, getting through the dark moments, expectations and acceptance, and how to view the bad things as good things. He is a long time columnist at Ultrarunning Magazine. In this episode, we get into what it takes to have mental endurance.

Topics Discussed in the Podcast * how gary got into running * progressing to 100 miles * how he started writing * how not to quit, how to get out of a quitting rut * techniques to stay positive and keep going * why mindfulness is a useful tool * mantra: Infinite patience, steely determination * 4 horsemen to positive thinking * expectations & acceptance * how to make bad things good * story of 3 vinegar tasters

Listen Now Resources * taoofrunning.com

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about a random and awesome thing that happened in the grocery store.

Listen Now I was at the grocery store admiring all the summer produce. As a side note, I counted and there are about 10 types of fruit in my fridge right now- one of the perks of summer. As I was lost in my own thoughts, a guy came up to me and said, "Hey...Sonya?" It turns out he knew me from my racing and my online content. I'm always super humbled when this happens, so thank you to the guy that said hi- you made my day. He told me he was about to leave for Europe to take on a bikepacking race. He wanted to know if I had any advice for him. I wanted to give him something that I thought would be useful, but I kind of froze for a minute because I was caught a bit off guard! I loved it.

The first thing that came to my mind is advice I've given before and experienced many times. I told him that he shouldn't expect to feel good all the time. He should expect to feel like the quitting at times. I was worried it would come across as negative, but for the vast majority of people, even people who are winning a race, the thought of quitting because it's hard crosses your mind - especially when it's long! How many of us have asked ourselves, "why did I sign up for this?!" but then are happy when we finish and want to do it again? I remember a long time ago... like over a decade ago, my friend and former teammate Yuki Ikeda and I were talking after a race. He did so well and I remember he told me he wanted to quit so bad. That was the first time I realized that it wasn't just me. I really appreciated his honesty because if I thought about quitting, I'd harshly label myself as mentally weak. But being mentally strong is pressing on despite wanting to quit. Being mentally strong doesn't mean you don't ever feel doubt, misery, or frustration. It means you let those feelings in, accept them, and keep moving.

Now I'll take this for another turn. I told the guy that yes, expect to have dark moments, accept the feelings, and it's okay. However, he should expect to have extreme moments of elation, moments of raw emotion, moments where he would be overwhelmed with beauty or inspiration. That's what you sign up for when you are pushing yourself to the limit, especially for loooong races. It happens in short races too, but I think it's more pronounced the longer the event because you take yourself to a place of physical exhaustion and keep going for hours and in some cases, days or weeks. It truly shows you that thing the hard moments won't last forever if you keep going and that they will get better. You just have to be willing to go through the storm and come out the other side.

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A common question I get emailed to me is what I eat on race day. Race nutrition is very individual - what works for one person may not work for another. In this episode, I sat down with GU Energy LabsNutrition & Performance Research Manager, Roxanne Vogel to help give you guys some guidelines on how to create your own personalized race nutrition plan. This applies to any endurance sport.

Topics Discussed in the Podcast * + The keys to structuring your race nutrition plan + how many calories to start with per hour + how long to digest gel vs solid food + how to come back around when you make a nutrition mistake + chews vs gels + hydration strategies + how to use caffeine in endurance racing + what to eat and when on race morning + what to eat after your workout for recovery + do you need to carbo load? + supplements to take and protein + what to eat on a recovery day + how to eat for weight loss/fasted rides

Listen Now Resources * Ask the GURU * Roxanne's instagram * Roxanne on Everest

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about how our thoughts affect our emotions, and how it can alter the consequences of a situation.

Listen Now I was prepping for a new format of a speech that I just had the opportunity to give at the Inspired Your Ride event in Nampa, ID. I have my usual topics I love to discuss, but I came across the ABC Model in Cognitive Behavioral Psychology. I often think about and discuss the importance of being aware of emotions. It's hard sometimes... sometimes you feel disrespected and get angry, sometimes someone says something that makes you feel embarrassed. And maybe you say or do something that you wish you hadn't.

In this model, we are going to break down a situation into A,B,Cs.

Let's start with A.

A is the adversity that you are experiencing. It's something that happened to cause you stress, make you worry, or just cause an emotional response.

B is the belief about what happened. It could be why we think it happened, what we think will happen next or even a combination. It's our interpretation of the adversity or event. Often times, due to this belief, we will create limiting beliefs or negative self-talk.

C is the consequence of the belief. It is your behavior like acting out, excessive rumination, yelling at someone, feeling guilt or shame.

D is the disputation of the belief. Asking yourself- is the belief true? Can you change your irrational belief?

E is the New Effect of challenging and changing your belief.

Without considering this model, many of us may think that the adversity actually causes the behavior or consequence. The gist of it is that the adversity does not actually cause emotion, but our beliefs about that emotion is what causes the behavior.

The key to putting this to use is actually noting and even writing down when you've had a strong reaction or emotion to something. You can decode what causes you to be reactive and learn how to challenge your beliefs.

I'll start with a very basic example that applies to bike racing, and then I'll give a more inflammatory example.

Okay... so I did a 6 day race in Spain last year in February. The expectations everyone had was that it would be sunny and warm- a nice escape from winter. If you follow my instagram, you've probably seen a photo from this race. It was sunny for one or two days and then the rest of the race had torrential rain. So much so that they ended up canceling the later stages (which I actually found disappointing, but realized that safety for those not prepared is a real issue). So what happened? I wake up and it's cold and pouring rain. Adversity. Of course I would rather ride in nice weather.

So, here is one scenario:

A: it's cold and raining, and I have to race my bike.

B: in this case, the belief is rooted in what we think will happen next. I'm worried I'm going to be cold and miserable or it's going to be slippery and I'm going to crash.

C: I'm really grumpy and dreading the start. I start going down the rabbit hole of negativity telling myself I didn't come all the way to Spain to ride in the rain, it always rains on me when I try to go somewhere warm, I'm dreading how horrible it will be. My bike is going to get messed up. I really don't want to start. I shut down mentally and given up. I have already lost before I get to the start line. I probably perform poorly as a result.

Okay, so now let's challenge that belief. - our disputation: We can't change A.

D: It's raining... what else could this mean? I change my self-talk. It's going to be an adventure, I'm going to get better at wet riding, it's going to be a stand out day I'll never forget, it's an opportunity to build camaraderie. Today will make me tougher for next time. I'm going to choose to have fun.

New Effect: I go to the start line pumped, mentally ready for anything. I've accepted that yes, it will be cold. It will be wet, but I don't care. I'm still going to give it my all. Result? I have an amazing day and even get a good result.

I've been through scenarios like these so many times that it's almost autopilot. My ABC was actually the disputation and new effect because I've worked on it over time.

Ok, so what about off the bike? Let me think of something stressful.

A: You send an important email expressing an opinion to your boss but it's been 48 hours and you haven't heard back.

B: You believe you offended your boss. You wind yourself up into thinking maybe you're going to get fired. You feel angry and disrespected that he didn't write back when this was clearly a big deal to you.

C: When he does write back or you see him in the hall, you act standoffish and pissy or you act defensive when questioned about anything.

D: Ask yourself - could there be other reasons he isn't writing me back? Is he on vacation? Did he get the email? Can I send another email asking if he got it before I fly off the handle? Was the email I sent actually grounds for getting fired? You realize you feel anxious because you never get feedback from your boss and don't know if he is happy with your work.

E: You realize you were just worried about what could happen, but your worries were not based on any facts. You calm down and act more appropriately. Maybe you even have a separate conversation with your boss to get more feedback on how you're doing.

There are so many scenarios you can apply the ABCs to, but finding your patterns and also being honest with yourself about your beliefs are the keys to changing self-limiting, negative situations into more useful ones.

Karen Reivich and Andrew Shatte are PhD researchers who have developed this model even further by classifying some common belief-consequence connections. At first, it might be easier to look at the emotion first to decode beliefs.

If you really want to geek out about this, pick up their awesome book - The Resilience Factor.

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Steph Gaudreau's mission is to help women create bigger, bolder, fiercer lives — by building health from the inside out. From her incredibly powerful instagram posts of 200k followers to her best selling books, she creates meaningful content to help people change for the better.

Her new book, The Core 4 is coming out on July 30 and you can actually pre-order it on Amazon now! It cover 4 pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right. I personally enjoyed this book because it's very interactive with worksheets and even journal prompt. She is also the host Harder to Kill Radio.

Steph is well-versed in creating changes in life. Steph was a teacher for 12 years and created a successful food blog. She transitioned again and spend her time as a Nutritional Therapy Consultant, author, blogger, podcaster, and also is the host and founder of the Women's Strength Summit.

Topics Discussed in the Podcast * where Steph came up with the Core 4 and holistic coaching * how to change your narrative to have more self compassion * celebrating success and a healthy relationship with success * ultradium rhythm and energy management * what to do during a break from work * body image, perception of what the scale says

Listen Now Links * Get the Core 4 * Harder to Kill Radio: Steph's podcast * StephGaudreau.com * Steph's Instagram * my other episode with Steph

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I want to talk about health.

Listen Now What comes to mind when you hear the word "health?" For me, the first things that come to mind are things like absence of illness, whether someone exercises, and the food that someone eats. When we say that someone that looks healthy, it usually means that look fit and maybe have healthy looking skin. But health goes far beyond exercise and the plate. It's something that we often forget. For example, you can look healthy and still have an eating disorder or mental illness. You can look healthy but maybe be suffering from burnout or you can even look healthy and have heart disease.

After reading Dan Buettner's work with National Geographic a few years ago in Blue Zones and Blue Zones of Happiness, it reshaped what health meant to me. If you haven't heard of the Blue Zones, the Blue Zones are places in the world where people live and prosper even at age 100, and have the highest concentration of centenarians. What contributes to this health span into old age?

Directly from his book, Dan Buettner suggests health and longevity includes:

• engage in regular, low-intensity physical activity, often as part of your work
• eat until you're 80% full.
• eat a diet with a "plant slant" and limit intake of meat and processed foods
• drink red wine in moderation (but bear in mind alcohol is linked to causing certain types of cancer and can has toxic effects on your organs when daily consumption exceeds a glass or two)
• take time to see the big picture
• downshift and take time to reduce stress (examples like not rushing around and meditating)
• participate in a spiritual community
• make family a priority
• be surrounded by people who share blue zone values

I've translated Dan's work with the Blue Zones to my own life in these ways:

• Exercise, and exercise with a positive perspective. i.e. don't use exercise as punishment and don't overtrain. Make sure you give yourself enough recovery from exercise. Also, for me, exercise is always very cardiovascular focused. Stretching, doing yoga, or working on strength and mobility are important to overall health- and I struggle to make this a priority.

• Eat as close to a whole foods, plant-based diet as you can. For me, I don't consume any animal products, but I admit that going out to eat because I'm too lazy to cook, or eating too many treats or eating vegan processed food can creep in if I don't watch it.

• Spend time with friends and family- whomever makes you feel happy. This one actually is hard for me. When I'm really passionate, I want to apply all my focus to my work. It's embarrassing to admit, but when I'm in the thick of my work, I don't want to stop and spend time with friends or family. I remind myself I need to make time because it's important. After I do, I always feel better. There are even studies that show that working longer and avoiding social time does not equate to doing better work.

• Spend time looking at the big picture and the meaning of life by reflecting on death and impermanence by reading spiritual text or philosophy that inspires you so that you can connect to something bigger. Sometimes we think that we are individual, but we are all connected.

• Spend time talking to my partner every day without a screen. Sit in the backyard or sit on the couch with a cup of tea (or wine) and just talk.

• Work on personal development so that I can continue to learn about who I am so that I can be of greater service to others

• Keep learning new things

• Sleep 8 hours per night

• Remind myself that there is a lot more to life than my current goal to gain perspective. Put things like cooking my own food and going slower at times during the day as priority. I am guilty of putting work or training as #1 and things like cooking, or taking a break, or spending time with friends become a low priority. Interesting how usually it's only when we have had a health event that we put these things a priority when they probably should be a priority all along.

• Go outside in nature regularly without headphones. Be as present as you can listening to birds, wind in the trees, air on your skin, etc.

I hope that this episode gets you thinking about what living a healthy life means to you so you can put it in perspective for yourself. As you can see, I told you my priorities, but my work still will creep in as #1 and other important things fall to the wayside. By knowing what is healthy for you, it will help you check in and ask yourself, "am I sticking to what I think is healthy? What are some areas that need improvement?" It's never going to be perfectly balanced, and even having intentional imbalance is okay. But striving to do what makes you feel best will help you live a more easeful, fulfilled, and healthy life.

Mentioned in the show * Get the Plant Powered Tribe Cookbook * Join the Plant Powered Tribe Facebook Group

Books * Blue Zones by Dan Buettner * Blue Zones of Happiness by Dan Buettner * Passion Paradox by Steve Magness and Brad Stulberg

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Today's guest is a fascinating best selling author: David Epstein. He is the author of two best selling books: The Sports Gene and his more recent book: Range, Why Generalists Triumph in a Specialized World. He is currently an investigative report at Pro Publica and was formerly a staff writer at Sports Illustrated. David's new book, Range makes a strong case that it is better to be a generalist rather than a specialist in both sports and life. I'm sure you've heard of the "cult of the head start" or Malcolm Gladwell's "10,000 hour" rule but David Epstein argues that you don't need it to be successful. We often assume that the greats in sports, music, and art started at a very young age and were singularly focused their entire lives. But in David's book, he shows us that the opposite is true and that being a generalist gives one a better chance to succeed than early specialization. In this thought-provoking episode, you'll learn why. And as a special treat today, my friend and previous podcast guest, Brad Stulberg is joining as my co-host. If you forgot, Brad is the co-author of Peak Performance and the Passion Paradox.

Topics Discussed in the Podcast * debating Malcolm Gladwell * Tiger Woods vs. Roger Federer * Wicked vs Kind Learning * Is there an age to specialize in sports? * importance of quitting / when to quit * Match Quality * conceptual vs procedural learning

Listen Now Resources * David Epstein's debate with Malcolm Gladwell * David's TED Talk * Get the book: Range * Get the book: The Sports Gene * Connect with my co-host: Brad Stulberg

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week’s episode, I wanted to talk about numbers and data.

In the information and web-based age that we live in, numbers are used in so many ways. Hours of training, number of miles ridden, number of followers, number of likes, heart rate, power, HRV, number of emails left unanswered in a day, a race time, etc. I'm sure you can think of some ways that numbers are a part of your daily life. It can be really easy to fall into a trap or habit of assigning something as good or bad, as a success or failure based on a number. Numbers are useful tools to help us measure what we are doing so we can improve and are necessary, but the importance of them can be overemphasized. They can affect our happiness.

I've created a couple of categories to help you (and of course, me) keep some perspective with numbers. The elements are purpose, quality, and comparison.

The first is asking "does looking at this number this much help me fulfill my purpose or my reason for doing this? I'll give you a couple examples in my life. First is instagram. Many years ago, I gained a lot of followers relatively quickly but in the last couple of years, the growth of my instagram account has been very slow. This is a pretty common observation for most people. I also used to be really focused and even addicted to checking to see how many likes a photo received. Part of it was to see what my audience enjoyed so I could do more of it, but to be honest, some of it was purely driven by ego of "People like me" not "people like my picture" and looking for validation from others. When things with the platform started to shift and I was getting less followers and less likes on my photos a few years back, I felt bad about myself. Why didn't people like me as much as they used to? I realized some of it was out of my control, but I took a step back and asked myself truly WHY I am using social media. The answer came easily: it helped me contribute to my purpose of wanting to connect with people and be a mentor, a motivator, and get more people out on their bikes. I had to take a step back and remind myself that I wasn't doing this for likes, so I was going to stop checking them. I could post something meaningful that could potentially change someone's life and not get thousands of likes. And on the flip side, people post pictures that get thousands of likes, but aren't changing lives. Which one would I rather have? There is a difference between "influencer" and "influential" and no doubt, those venn diagram circles overlap. Each time I felt compelled to check how many followers I had lost or gained, or how many likes I had, I reminded myself that's not why I'm doing it. It took time to rebuild the habit, but I only actually look at the number of likes or followers once or twice a day now. I'm way more focused on answering DMs, responding to comments, and also using the platform for enjoyment and motivation myself.

The second element is quality, and this can be more related to things like number of hours worked, number of hours spent training, etc. Again, I think it is good to have a goal or a standard to which you want to hold yourself. However, it's realizing when it starts becoming an unhealthy or obsessive relationship. I would say that I probably struggle with this one more than social media followers! I'm going to use training hours in a week as an example. First, try to figure out why you are stuck on a number. For me, it's an identity or imposter issue- I feel like less of an athlete if i don't hit a certain number of hours in a week. I want to train 15 hours a week, but I honestly usually am around 12-13. Why do I want to hit an arbitrary number of 15? Because of comparison. It doesn't matter how many hours someone else is training, how many intervals sessions someone else did; it matters what you can do. And the first goal should be quality over quantity, but that is hard sometimes when people can look up your training weeks on Strava or TrainerRoad. Or you can feel like your ride wasn't good enough if you didn't climb a certain number of feet. or that your training isn't as good if you don't do a certain number of intervals per week. For the quality aspect, I continually try to shift my focus to ask myself the following questions at the start of each ride:

How am I feeling? What inputs am I dealing with in terms of life? (travel, stress, sleep). How do I actually feel on the bike? And here's an even harder one to decipher at times, "Am I enjoying myself?" I experienced extreme burnout last year and I actually stopped enjoying riding my bike.

After I answer those questions, I make a decision if I should cut my ride short. I look at the success of my ride as making the best of what I had that day, listening to my body, and trying not to assign a certain number of hours as good or bad, but as quality time for what I was realistically capable of doing that day. And during race season, most of my rides don't involve much intensity because long races in particular wipe you out.

I'm sure you can make this more specific to fit an external numerical factor that is bugging you. Basically, what are your habits and processes telling you? The number is just an end result- it isn't the true measure of success or failure.

And the last piece is comparison. Did you decide your number is good or bad based on someone else's numbers? Because I can tell you, someone with 20k followers feels like it's not enough because they are comparing themself to someone with 100k. And someone with 100k is comparing to half a million. Or if you compare your training hours to someone else, don't do it. Just because someone is riding more than you does not necessarily mean they are better. Try to be the best version of yourself and focus on that instead. And again, if you get stuck on numbers, go back to your purpose for doing the thing and also remember the quality of what you are doing is more important than hours worked, ridden, or whatever else you may be measuring.

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Today's guest is the most impressive Dr. Dave Vago. I first found Dr. Vago in the Ten Percent Happier Meditation app that I use. In the app, there are several different meditation instructors and courses with educational videos before you get started. I found a course called "Meditation and the Brain" in the app and I was immediately drawn to it. I took a deeper look into Dr. Vago and I learned that he is a cognitive neuroscientist and is the research director for the Osher Center of Integrative Medicine at Vanderbuilt University Medical Center. He also maintains an appointment as a research associate in the Functional Neuroimaging Laboratory (FNL) at Harvard. If you're not impressed yet, he held the position of Senior Research Coordinator for the Mind & Life Institute and is currently a Mind and Life Fellow, supporting the Mind and Life mission by advising on strategy and programs. He's worked with John Cabot Zinn and even the Dalai Lama. Some of his work includes studying brain scans of meditators to determine enhanced areas of blood flow and activity.

His interest in meditation began in his early 20s. He went to a 10 day silent meditation retreat at the suggestion of his uncle. His interests in neuroscience and meditation crossed professionally after conducting a study showing that meditation- specifically learning how to regulate attention and emotion helped women with the chronic pain of fibromyalgia.

Topics Discussed in the Podcast * Why Dr. Vago decided to study neuroscience * discerning and contextualizing mindfulness & meditation * the science of your brain on meditation & parts of the brain change from meditation * seeing the Dalai Lama pissed off * how to manage anger * does exercise count as meditation? * flow and meditations * meditation and sleep * is there an optimal meditation dosage?

Listen Now Resources * Contemplative Neuroscience * link to instructors for sports teams * David Vago's TEDx Talk * Ten Percent Happier App * Dr. Vago's interview on the Ten Percent Happier Podcast * My Interview with Jeff Warren (a friend of Dr. Vago and also an instructor in Ten Percent Happier)

Podcast Sponsor! Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.  In this week’s episode, I wanted to share some of my favorite apps.

1. Noislii
2. TrainerRoad
3. Happiness Planner and Five Minute Journal
4. Ten Percent Happier Meditation App
5. Follow Up.CC for Gmail
6. Toggl
7. Airtable
8. Snapseed
9. Flux

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It's a miracle that John Joseph McGowan isn't dead or in prison. He's escaped AR-15 gun shots from cocaine dealers, managed to just miss being arrested while AWOL, and instigated many fights himself while he was a crackhead with a violent streak. It's hard to imagine that a human could have endured so much adversity in his life and even more inspiring, come out the other side helping change peoples' lives for the better. JJ's early days began with being sexually and physically abused in foster homes as a young child. He ended up homeless living in burnt out buildings in the streets of New York City selling drugs and committing robberies and acts of violence in the 1970's. After being incarcerated as a juvenile, he was given the option to spend 4 years in the Navy instead of go to prison. His drug and alcohol addiction did not end, nor did his fighting habits. He even was smuggling drugs from Jamaica on his naval ship. After getting in a fight on his ship, he was arrested, but a tooth infection sent him to the hospital. During this time, he was able to escape and was AWOL for 15 years. While AWOL, he dove into punk rock scene in the early 80's after meeting H.R. from the Bad Brains and eventually started a few of his own band- Bloodclot and the legendary Cromags . After a 2 year stint with crack and cocaine and eventually finding his rock bottom, the tides finally began to turn. With a deep interest in philosophy and previous life experiences with Hare Krishnas, he found himself at the temple and committed to getting clean. Not only did he beat his drug addiction and dealings, but he found Bhakti yoga, a vegan lifestyle, and spirituality that gave him a new sense of purpose: to be of service to others. John Joseph also has completed 10+ Iron Triathlons, still tours with his band, and has written 3 books- The Evolution of a Cro-Magnon, Meat is For Pussies, and The PMA Effect. Last year, he worked on a program called 30 to Life that provides housing and healing techniques to inmates who have been incarcerated and are now paroled after doing very long prison sentences.

If you like this episode and want more, he has appeared on Joe Rogan, 6x on the Rich Roll Podcast, Plant Proof and so many more. Explicit language warning

Topics Discussed in the Podcast * why it's important to do the thing that scares you * Rich Roll's influence * how he found Ironman * from juvenile to the navy to AWOL * how to deal with fear when people are after you * how he became a Hare Krishna monk * how he it rock bottom and quit drugs * what he stands for these days

Listen Now Resources * John Joseph's Instagram * The Evolution of Cro-Magnon * The PMA Effect * Meat is for Pussies * Steven Pressfield's War of Art * Yoga Sutras * Science of Self Realization

Podcast Sponsor! Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. In this week's episode, I want to talk about a technique I discovered that helps with rumination. You know- when something is bothering you and then you can't stop thinking about it. Or when someone really pisses you off and you can't stop thinking about how angry you are, what you should have said, etc.

I learned this technique in one of the mindfulness meditations I practice, but I use it all the time during my day- I think that's why you practice it in meditation!

It's easiest to learn the technique using meditation before applying it to your life, but you can do it however you like. To start, put 5 minutes on your timer. Sit somewhere and start counting your breaths. It's guaranteed that all sorts of thoughts will start flooding in. When they do, label the type of thought.

If "what am I having for dinner?" pops up- label it Planning

If "Did remember to turn off the stove?" label it Worry

If "I need to schedule my next haircut" Label it Planning

"My nose itches" Label it Discomfort

"This is so boring, Sonya is crazy" label it boredom.

"I really suck at this: Label it Judging.

If it's too much to try to pick a label and you get indecisive, you can simply label the thought as "useful" or "not useful."

I've found this helpful because it helps you release the thought pattern. And if it starts up again, label it and release it. The experience that provoked me to make labeling the topic of this week's Crush It Monday was my race last weekend. On the second day (it was a 2 day race), someone took me out. I was going for a pass (on double track) calling out "on your left" so he knew what side I was passing him. Instead of acting normal, holding his line on the double track and maintaining his pace, he decided he didn't want me to pass. He accelerated hard as I went to pass, came over to the left side trying to block me. It worked, I crashed really hard. My seatpost got tweaked and I went down so hard I had a big hematoma on my foream, my entire outer quad, knee bleeding, elbow bleeding, road rash on my bike and this was in a decisive moment of the race (there was a girl on my wheel and we were battling for 2nd & 3rd in the stage). Not only was I injured, but I had to take my multi-tool out and fix my bike. I was full of rage. When I got going again, all I could think was about the audacity of this guy and my mind was whirring faster than my heart rate. While you can use anger to fuel you, I don't like to be angry. So I used this technique. Each time I started flying off the handle, I'd say "anger." Anger. Anger. Anger. It was easier to not continue the story in my head when I just labeled the emotion. I had to continue to use that technique for several hours after the race each time it came up. Anger. Anger.

I use it in other situations too, but this was the most intense example I could think of as of recent. I also use this technique to help me fall asleep. When the lights go out and my mind starts thinking, planning, judging, worrying, hoping... I just label the thoughts and it helps calm my mind. I challenge you to give this technique a try this week. I'd love to hear how it worked for you! The hardest part is being aware when you are getting lost in thought and being non-judgemental about it. But practice makes it easier AND more applicable in intense moments!

I like this article about labeling.

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I'm super excited about today's guest: Caitlin Landesberg formerly Caitlin Looney. We aren't sure if we are related but if our interest in business, endurance sports and beer are any indication, then I'd say we are sisters! I love today's special story because it's one of transparency, inspiration, hard work, and courage. Caitlin is a former college tennis player turned trail runner. Caitlin was diagnosed with an autoimmune disease rendering her unable to consume gluten. That meant her favorite post-run beers were off the list. She couldn't find a good tasting gluten free or gluten removed beer, so she took it upon herself to learn how to brew her own beer. Outfitted with a homebrew kit that was a gift from her husband and a can-do attitude, she got started. What happened next was as she calls it "a happy accident." Her recipes became wildly popular and in high demand. She founded her company, Sufferfest beer that was beer for athletes. Upon inspection, I found that the beer had delicious twists to like black currant or sodium to help aide recovery. Another thing you may not know is that Caitlin was one of Strava's first employees and the former Director of Marketing. Armed with knowledge of how to build a brand and how to build community, she applied what she learned and has created a wildly successful business.

In this episode, you'll learn how she built Sufferfest beer from nothing, how to build community, what is gluten removed beer, some of the interesting rules in the beer industry, how she dealt with setbacks, the acquisition of Sufferfest by Sierra Nevada, the difficult duality of being a mom of very young children and a CEO, and we even talked about pregnant athletes and pregnant career women and what that is like.

Topics Discussed in the Podcast * how she built Sufferfest beer from nothing, how to build community * What is gluten removed beer? * rules for creating a product in the beer industry * how she dealt with setbacks * the acquisition of SufferFest Beer by Sierra Nevada * duality of being a mom and CEO * why she felt she had to hide her pregnancy to her early investors * how Caitlin defines success

Listen Now Resources * Sufferfest Beer * Sufferfest Beer on instagram * Follow Caitlin Landesberg on Instagram * Caitlin's interview with Outside: How to be a working parent * Athlete Coalition

Podcast Sponsor! Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. I originally had a different topic queued up for today's Crush It Monday, but in the middle of my race over the weekend, I realized that the way I think about pain during a race or during an interval workout might be helpful. It's something I've had to work on. You've probably heard the quote "Get comfortable with being uncomfortable." Of course, that quote extends far past just the discomfort of exercise. So this weekend I did a 2 day mountain bike race in Squamish, BC. I've been trying to stay more local and go to races I can drive to in order to prevent burnout from too much time on airplanes (and save money). That means that I've been doing races that are shorter than my normal 50-100 mile mountain bike races. The races I've been doing have been under 3 hours. I still prefer longer races and my true talent is in the longer races, but I'm proud of how I've been performing at shorter events. The other caveat with shorter events is that you have to ride harder than you would at say a 5-8 hour race. The pacing is just different and it's a different type of fitness.

That brings me to my point- talking about pain. I mentioned this during my Cape Epic podcast because endurance racing is also painful, but just in a different way. So you're racing. You're breathing hard, your legs are on fire, maybe your back hurts, your heart rate is pinned. You just want to slow down. But most of the time, our brain tells us to slow down before our body actually needs to. If you want to learn more about this, check out my podcast episode with Walter Staiano and look up Samuel Marcora's work who both talk about perception of effort and mental fatigue. Tim Noakes also has a slightly parallel theory called the Central Governor Theory.

So it hurts. The climb is relentless and you want to just slow down. It happens to everyone. We all feel this way. So how do you convince yourself to keep pushing? First, doing intervals in your training where you are going the same pace or harder helps. The alarm bells that go off when there's bright red pain may be less after some practice actually being in pain. Next, I think it's important to have a mantra that works for you. My husband likes to think about how when he is hurting, he is making other people around him hurt. I like to think of it as if I'm at my limit, so is everyone around me. I'm not alone. A mantra I use in hard intervals is "I'm okay. You're okay. Keep pushing. You got this." In the race over the weekend, I told myself, "It's good that it hurts. I'm lucky I can push this hard. I can push like this forever, I welcome the pain." Or a shorter version, "This is good pain." This brings me to another point- not all pain is created equal. If you are sick or injured, that is NOT good pain to push through. Try to come up with a mantra that works for you and practice it.

My favorite mantra that not only applies to pain, but also to anything that is hard is, "Don't Wish It Away." It's easy to wish " would this climb just end? I wish the finish line was closer!" Trust me, I especially start thinking this in really long races. Being in the moment is hard sometimes, especially when it hurts, but trying to find gratitude in that moment can help. "I signed up for this. I trained for this. I'm lucky to be here. This is where I get to know myself best. The views are beautiful. Look at all these people who are pushing themselves too." Anything you can tell yourself to stop the negative rumination of wishing it away is helpful...and again, it's a practice. It won't always work. But just being aware when you are doing it can help you enjoy your event or your workout so much more and also help you embrace the pain. I'm actually recording this on Saturday. Tomorrow is going to hurt. I'm excited for the pain. I'm excited for the opportunity to push myself again. Do I really mean that? Just typing it helped. Try it next time!

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If you're an endurance athlete, you've probably thought about altitude. I grew up in Albuquerque, NM and lived in Colorado for my 20s. I never thought about altitude training until I did the highest mountain bike race in the world in 2011. The race was a 10 day race in Nepal called the Yak Attack that topped out at 17,769'. I admit I still wasn't fully acquainted with the data of training at altitude. I knew how dangerous the symptoms of acute mountain sickness or altitude sickness could be. In fact, it was my primary fear for tackling this race and wanting to be the first woman to ever finish. You can watch my TED Talk about it.

I started spending a lot of time in BC in 2013 and eventually moved in 2014. That also meant I moved from living at altitude my entire life to 1,000' where I still live. Racing in Colorado became a problem- I could only race in third gear. It was frustrating. I took it upon myself to learn as much as I could about potentially prepping for altitude and used myself as a guinea pig in some hypoxic experiments. They were only moderately successful. It still didn't really answer my question, "Can you train for altitude?"

If you're an avid listener of this podcast, then you might have heard my heat training series with Dr. Stephen Cheung in one episode and Luke Way and Stacey Shand in a second follow-up episode. Today, I sat down with Dr. Cheung for a second time. This time, we talked about altitude.

Dr. Cheung is not only one of the world's top authorities on environmental physiology, but he is an avid cyclist himself. If you want to really geek out, get his textbook "Advanced Environmental Physiology." Dr. Cheung is a professor at Brock University in the Department of Kinesiology. He also is an author of a few other books: Cutting-Edge Cycling, and Cycling Science. If that doesn’t keep him busy enough, he is the Sport Science & Training editor for www.pezcyclingnews.com. In this episode, you'll learn what happens to your body at altitude, if there is an ideal time to get to an event beforehand, the efficacy of altitude tents, if there is any data behind hypoxic training, and what the best configuration for ideal training is in terms of sleeping high and training low.

Topics Discussed in the Podcast * what happens to your body at altitude * variability between individuals * is there an ideal time to get to an event at altitude beforehand? * train low, sleep high or train high, sleep high? * do altitude tents work? * can you use hypoxic respiratory training for altitude?

Listen Now Resources * Advanced Environmental Physiology * Cutting-Edge Cycling * his book Cycling Science * Dr. Cheung on Twitter

Podcast Sponsor! Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. This week, I want to talk about intensity. More specifically, I want to talk about a quote I heard.

I can't remember exactly where I heard this quote, but I wrote it down and recently found it. I think it might have been from a Sharon Salzberg meditation, but I am not sure.

It said, "We count on intensity to feel alive instead of stillness"

Wow. How many of you can relate to that statement? I definitely can. I'm an excitement junkie. I love doing things at a fast pace. I like being busy and having tons of plans and projects but as I have found out on more than one occasion, it can also lead to overwhelm and burnout. When I heard this quote, it hit home. I do admit to feeling most alive when I'm out doing and pushing. My biggest challenge is to slow down. To be still. To avoid filling empty minutes or seconds with something else and to just be. I've always pushed for more and more because I love the excitement of learning and creating. I like adrenaline. I like pushing myself physically and mentally. There's a cost to pushing too hard. I asked myself, "why do I need so much intensity?" While I don't have the answer, I decided to add in more stillness and see how it felt. The reality is that the more restorative moments I take during my day, the more calm and at ease I feel. A morning journal prompt I sometimes answer is "how do I want to feel today?" and a common response has been calm and at ease. Doing more, achieving more, and being busier was not contributing to feeling calm and at ease.

Last summer, I sat down and wrote out the things that make me feel unhappy, stressed, or overwhelmed. Next to it, I had a column to mark whether those things were in my control. Almost all of them were. And in a column next to that, I wrote down what a potential solution would be. The answer to 90% of all of my stressors or feelings of overwhelm was the same. Slow Down.

In addition to scheduling less this year, saying no a lot more, and deliberately deciding that I will not do as many tasks in one day, I have consciously been adding in more moments to pause and slow down. It doesn't have to be a big thing that's hard to execute. It's taking a few seconds here and there. You don't have to sit down and meditate (although we all know it's good for us. It's a habit I'm still trying to adopt. I constantly fall off the daily habit). A meditation teacher would say that someone like me needs to sit down for even MORE time. I'll get there one day I hope.

What are some moments of stillness you can add that contribute to feeling alive? As I mentioned, it's been helpful to simply add in many small moments during the day and it adds up! It's looking for those mindful moments that make you feel connected to earth, another person, or even to your body. For me, it's been stopping on bike rides and just staring at or smelling the flowers. It's appreciating nature instead of letting it zoom by because I need to get a loop done on the trail. It's paying attention to when the dirt changes color, or the striations in the rock. It's stopping and looking at the sky. Out and about, it's looking for human connection in moments when a lot of times, we'd zone out in our own thoughts or be on our phone like at the grocery checkout. An example and something I enjoy doing is looking the person in the eyes and asking them about their day and in a conversation where they can't answer on autopilot. I always feel good after I connect with a person. Other ways I've been adding in stillness are just sitting on my back porch step without anyone, without a device, and just seeing what I smell or feel. Or if I'm standing in line somewhere, it's feeling the tip of each toe while I'm standing there. If I'm at a red light, I take 3 very big, slow breaths while I wait.

When I feel the excitement inertia starting to pull at me to jam something else into my schedule or start a new project, I try to remind myself that I don't need more intensity, I need more stillness to feel calm and at ease. When I do that, I always feel better. Having the calm or mindful moments help me feel more focused and even better when I am busy pushing, doing, creating, or going.

I'll repeat the quote one more time for you. I'd love to hear how you find stillness during your week and how you pendulum between intensity and stillness too!

"We count on intensity to feel alive instead of stillness"

Listen Now Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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What secrets are your body trying to tell you? How do you know if you should keep pushing or if you should rest? If you listen to the podcast where our unifying theme is about high performance living, then I think you'll love today's topic. It's about measuring strain and recovery. There's a great deal of research uncovering biomarkers to give insight to your sleep, recovery, and HRV (heart rate variability). Today's guest is the CEO and Founder of the wildly successful and rapidly expanding company, WHOOP. His name is Will Ahmed and if you listen to WHOOP Podcast, you're familiar with Will and WHOOP's mission. Their goal is to unlock human performance by monitoring heart rate 24/7, creating smart algorithms to gauge the stress on your body, prevent overtraining, provide an individualized in depth analysis of sleep, and help contribute to the broader picture of not just athletic performance, but life performance. WHOOP's software uses sleep, HRV, and real time heart rate that is measured 100 times per second to calculate a strain score, a recovery score, and a sleep score. Strain is not just based on your workouts, but also based on the entire impact of the things you do to reduce stress and the things that cause stress to calculate a score. For example, meditation contributes to a lower strain score while chasing around your toddler would increase your strain score. With this data, you can change your habits. They also have the most advanced way to measure sleep, showing how long it took you to fall asleep, how much time you actually spent sleeping, number of disturbances (most are unconscious), and how much time you spent in each sleep cycle. You are surveyed with the same questions each morning to look for patterns so that the "sleep coach" can give you feedback to improve your sleep.

Will is hooking you up:

Use the code LOONEY for 30 bucks off a when you sign up for WHOOP membership, and you get a free strap.

Topics Discussed in the Podcast * how Will Ahmed started his company WHOOP * Personality traits Will looks for to build a business team * Will Ahmed's approach to scaling WHOOP * the framework & fundamentals of WHOOP: Strain, Recovery Score, HRV, Sleep * how to optimize your sleep and sleep better * importance of slow wave sleep * What HRV is actually measuring * how meditation effects strain score & recovery

Listen Now Resources * WHOOP * WHOOP Podcast * Follow Will on Instagram * WHOOP Podcast with Kate Courtney * Computer App I mentioned for blue light reduction: Flux * Book I mentioned (humble, hungry, smart); The Ideal Team Player by Patrick Lencioni

Podcast Sponsor! Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start. This week, I want to talk about happiness. More specifically, I want to talk about what you are linking your happiness to.

The biggest problem is we often assign contentment to the end point of a goal. I'll be happy (or content) when I save $10,000 or I'll be happy when I lose 5 lbs, I'll be happy when I win a race, I'll be happy when I go on vacation. I'll be happy when I buy a house. The first problem is that our happiness is outcome based. We'll only be happy if we achieve a certain result. The second problem with this is that even if you do achieve the outcome, your brain will rapidly recalibrate to a new normal. We've all progressed and met goals that we thought would make us happy, but when we get there, it's often not as amazing as we had hoped or we don't feel that contentment we were hoping for. We also look at other people who have more of whatever it is we are striving to obtain and automatically assign that they are happier than us. Not the case.

We are on a quest to feel fulfilled, to feel happy, to feel content. But what does that even mean?! Have you ever sat down and tried to define what happiness means to you? Our dictionary defines happiness as showing pleasure or contentment. Aristotle used the word eudaimonia to describe the feeling of happiness. It's a greek word that translates to human flourishing or blessedness.

We often hear "focus on the process and fall in love with the process, don't think about the outcome." I do love this advice and it's something I often remind myself to remember. I can personally think of things I've achieved where I'd say "I'll be happy when..." but that happiness is short-lived. Being happy working towards doing something, doing your best, and focusing on daily steps to improve are great ways to feel more fulfilled. BUT! There's an even better way I found to talk about happiness and define happiness.

Martin Seligman is a pioneer of positive psychology and created a Theory of Authentic Happiness. Look him up if you want to read some fo his books. The Theory of Authentic Happiness defines happiness with three elements: positive emotion, engagement, meaning. We need all three. To get deeper: positive emotion is what we feel (pleasure, proud, etc). Engagement is achieving a state of "flow" or concentrated attention. And meaning refers to belonging to and serving something that you believe is bigger than the self. This way of defining happiness really resonated with me: positive emotion, engagement, and meaning because a lot of them weren't just an end state or an outcome. We achieve flow or concentrated attention just by being focused on one thing. A deliberate presence- everyone get there in different ways, but it's based on action, not the end result of the action. I like meaning as a sense of purpose to help others because again, it's not specifically outcome based, but actions you take on a daily basis to give your life meaning. There may be gold stars, podiums, promotions, or more money that might come along the way as a result of these actions, but they don't push happiness to when we get those things. And positive emotion- well who doesn't like that! Try to think of times this week when you experience positive emotions and then try to figure out what they were linked to.

For me, positive emotions are often linked to improvement (getting better on a technical section), or knowing that something I'm doing is really helping somebody, or being around people that make me feel more love.

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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How to find a stage race, how to train for a stage race, how to pack for a stage race and SO much more! This one has been a long time coming! I've done over 35 stage races in 15+ countries around the world in the last decade. I've had a lot of success and I wanted to share everything I know with you! Thanks for submitting all of your questions!

Get my Travel Pack list for free. Enter your email and under "comments for me," type Travel Pack List.

Topics Discussed in the Podcast * types of stage racing: XC, XC Endurance Enduro * solo vs team stage races * how to build a training plan for a stage race * mental strategies for stage race prep * sports nutrition tips * recovery tips for stage racing * what to expect day to day at a stage race * what I carry during a stage race

Listen Now Episodes Mentioned w/Stage Race Advice * Stage racing as a duo or a team (and Brasil Ride) w/Gordon Wadsworth * All about the Cape Epic: how I trained, how I packed, how the race logistics worked * Sudety Challenge in Poland: both my experience and Matt (my husband's) experience * Racing as a female duo (and winning) La Leyenda Del Dorado in Colombia w/Amy Beth McDougall * What to do when everything goes wrong in a stage race: Transsylvania Epic * Choose a stage race: stageraces.com * Get the Travel Pack List (just type Travel Pack List in "comments for me" section)

Podcast Sponsor! Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation to get your week off to a powerful start.

Today, I want to talk about doubt. There are so many times and in different areas of our lives where we have self-doubt. The thought - "What if I'm not good enough?' Sport is the easiest example, but it can happen any time. It can be doubt in your own capability accepting a role at work, it can be doubting a decision you made, or doubt that you're doing the right thing.

Doubt and self-confidence are linked. Nobody is perfectly confident all the time and every single person experiences doubt, no matter what their level of accomplishment may be. In my experience, focusing on negative thoughts are what lead to doubt. Overthinking leads to doubt. And sometimes, self-doubt leads to giving up.

I'll use a simple example. I did a race called the Nimby Fifty in Pemberton over the weekend. I was afraid before the start because conditions were going to be dangerously wet and slick on a very technical course. I also had chosen a race set-up that was for dry conditions and I didn't have any way to change what I brought. I was ruminating about something bad happening on the descents - I had done the race 3 times in wet and dry conditions so I knew what was in front of me. My husband Matt said, "you've done this course in multiple conditions: TRUST that you know how to ride the really technical parts." It was hard - there are days where I really trust my skills and then there are days where I choke. And in terms of how I rode the technical descents relative to how I normally ride, I totally choked and it was disappointing. I couldn't overcome my doubt and I walked stuff that I've ridden tons of times. So self-doubt beat me there.

However, an example of crushing self-doubt that day was at the start. I have been working hard on my fitness and thought that I was going to have a fast start. But on the first climb, it seems like everyone was riding away from me and I was in 5th or 6th place. I couldn't even see the women in front of me anymore.

My thought process was:

Objective observation: I'm not riding at the front of this race. I'm in 5th or 6th right now.

Negative thought: I'm not fast anymore. I suck. I'm too slow. The work I've been doing isn't paying off.

Self Doubt: I guess I was wrong thinking I would be able to race for the win. I am not good enough. I want to give up.

Spoiler: I ended up winning the race.

What happened next?

First, I was immediately aware of the thought pattern which is important. The awareness that you're starting to slip into a tornado of doubt and negative thoughts is powerful. Next, I chose to stop focusing on what everyone else was doing. We were only 5 minutes into an almost 3 hour day. I looked at my heart rate and power and thought, "well, that's on par for me...I'm doing my best right now. I didn't feel great in my warm-up and it sometimes it takes me longer to get going in races." I tried to stop looking at how fast everyone else was and committed to riding my best, even if it wasn't as fast as everyone else or even if I knew I've been stronger on other days. I tried to stop comparing myself which is hard, because a race podium by definition is how fast you are compared to someone else. A few minutes later, it seemed like everyone started to slow down and I moved up to 2nd place very quickly. It's because it took me longer to warm-up- I came around. Disclaimer: I've had this thought process in other races at the start and I HAVEN'T come around. Feeling stronger isn't point here. The point was recognizing the thoughts and changing my focus.

As the race progressed, I didn't worry about what place I was in. About 50 minutes in, I caught the person who was leading and passed her. I overcame the doubt that I wasn't fast enough. "What if I get caught?" was my next thought. And my response "I'm going to ride my best. If I get caught and passed, I didn't deserve to win and that is okay."

The self-doubt I wasn't able to overcome was riding at my normal level in the wet conditions. I've raced that course in colder, greasier conditions. I had psyched myself out the 24 hours leading into the race. I doubted myself and I was afraid to commit to certain slick off camber rock rolls and steep chutes. I was walking more than I ever have. And it just got worse. I had lost confidence in my ability. I choked. While it's a shame that happened, I was able to mostly avoid creating a spiraling narrative of how I sucked. I just accepted that it was where I was at that day and it didn't mean anything more than that. I practiced self-compassion.

I chose to ride my strengths and do it really really well- the climbs. And I won the race by 18 seconds.

Another quick example was Kate Courtney's inspiring world cup win this weekend. She mentioned that she had a flat tire, had to claw back 35 seconds and had thoughts of doubt. I loved that she said that because at any level, we all experience doubt, even when you are the reigning world champion. But to overcome it, you just have to get as present as you can, and focus on doing something well- even if it's something very small.

This week, I challenge you to notice when you start having negative thoughts, where they stemmed from, and the doubts that come. Write them down. It's okay if you can't turn it around, but step 1 is noticing when the claws of self-doubt get you. There are times where we actually do overcome self-doubt a lot, and it's a muscle. Think of times you overcame self-doubt and surprised yourself. When you do notice negative self-talk and doubt, can you change the story you're telling yourself to create opportunity for improvement instead of using it as verification that you're not good enough?

What happens if you actually weren't good enough at something- like how I couldn't regain my confidence on the descents? It was truly all in my head. That happens too. Instead of saying "I'm not good enough," say "I'm having an off day" or "I can work on this to improve, I'm not just not good enough yet." Resilience is built on trying over and over. Working at something over and over. Or even changing your strategy for improvement.

I think that one of the best antidotes for self-doubt is saying, "Even if today doesn't go exactly the way I wanted it to go, I can show up tomorrow, keep working at it, and one day- it will all come together."

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I'm really excited about today's topic. It's something I have spent a lot of time researching and putting into practice. A few years ago, I read a book called Mindset by Carol Dweck. It was about the concept that things like talent or intellect are not fixed. You've probably heard the term "growth mindset" if you've been listening to this podcast. Someone with a growth mindset ultimately believes that they are capable at improving at anything if they work at it. In fact, research in neuroplasticity or the ability to rewire your brain proves that we can not only improve at anything, but actually change how your brain works. Growth mindset is something I often talk about in my keynote speeches. Some examples. People with a fixed mindset tend to give up when they are frustrated, don't like taking on bigger challenges because they are afraid of failure, and tend to not take criticism very well. People with a growth mindset say things like, "I didn't get that result yet, but I just need to keep working at it." They inherently believe that challenges are an opportunity for growth, not proof that they aren't good enough at something. They like to try new things, even if it means they won't be good at it immediately. If you are fascinated by this topic, I highly recommend picking up Dr. Carol Dweck's book, Mindset. So this is where I'm excited to introduce you to our guest today, Alexandra Eidens. I was scrolling through my IG feed about a year ago and an ad for a growth mindset journal popped into my feed. I love stuff like this, but I noticed that it was a journal for children and they also have a journal for teens. Our mindset and lens with how we view failures and success starts when we are young. It is also greatly effected by how we talk to our kids, our friends, and our peers. As a society, we tend to reward the outcome of something - "you got an A on your test, you're so smart!" or "You won your soccer game, you're so athletic." By engaging in this type of feedback, it can create a fixed mindset pathway so that if someone doesn't get an A, it's then proof that they aren't smart. Or if they don't win, then that means they aren't athletic. So instead of rewarding results, we need to give feedback rewarding effort instead. In Alexandra's awesome journal- Big Life Journal, she and her husband wanted to create something so that when kids become stuck in negative self-talk or are paralyzed by rear of failure, they have a resource. The journal provides fun exercises so that kids can develop a growth mindset and learn how to have more confidence. While this journal is designed for kids, I think that this conversation benefits everyone.

Topics Discussed in the Podcast * from working at IBM to creating Big Life Journal * the ups and downs and process to creating Big Life Journal * why their first kickstarter campaign failed * what is a fixed mindset? * how to build resilience * effective self-talk * parenting mistakes with how we talk to our kids

Listen Now Resources * Book: Mindset by Carol Dweck * Big Life Journal * Big Life Journal Instagram

Podcast Sponsor! Kuat Racks Links/Books Mentioned * + - Get Shred-Girls - Check out Outdoor Edit (Molly's website) - Listen to the Consummate Athlete - Follow Molly on Instagram

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. This week, I want to talk about how to be brave enough to rest.

If you've been listening to this show for awhile, you've probably heard some conversations I've had around identity, burnout, mental fatigue, and how to define rest. The fact is that for driven people like us, it's really hard to take down time. I would hazard to guess that the majority of us need more downtime in our busy lives. Everything we see tells us to hustle, train hard, work harder, crush it, do epic shit! But in order to crush it, we need to look at rest as a more weighted contributor to the equation. As you heard in episode 14 from the book Peak Performance, Stress + Rest = Growth. And going WAY back to episode 1, we heard from Dr. Kristin Keim that it's not just about time management, it's about energy management.

There's a couple different types of rest; there's physical rest and there's mental rest. Last year, one of the biggest lessons I learned was that mental fatigue greatly contributes to perception of physical effort. If you had a hard day at work, or your "rest" day off your sport involved a lot of mental stimulation, you still may need more time off. If you're pushing your body hard physically and also expending energy on projects, family, work and feel run ragged, you might need to rethink your training.

In addition to muscles, your cardiac and respiratory systems needing time to heal, we also often forget about our endocrine system and hormonal regulation. Fatigue also can contribute to hormone imbalances- like cortisol. I did a videoshoot last week. I raced Marathon Nationals, got home Monday night, and starting Tuesday morning, I did three 12-14 hour days. I wasn't riding the whole time, but I was standing, hiking, driving, riding technical terrain that involved a lot of concentration, and trying to get email done late when I got home. I was frustrated over the long weekend because I was completely exhausted. Instead of crushing it, I spent time laying around, I binge- watched Netflix, and kept my rides really short and easy. It may sound silly, but it takes courage to rest.

Personally, I actually feel guilty and anxious when I'm not pushing myself but it helps to recognize that the rest is still a part of training. And rest also helps with our mental health so that we can show up in a better mood, with more patience, and will have the ability to be more creative. Rest also means making sleep a priority. If you can, aim to be in bed for 8-9 hours. There's no magic bullet- but sleeping, eating healthy, minimizing alcohol, and taking down time for reflection can make a big difference. And if you still feel tired, take more rest. You won't get faster or get smarter if you push too hard while you're tired. And be kind to yourself while you are resting. Remind yourself it's part of the process. On days I feel terrible on my bike, and I start beating myself up, my husband says to me, "That's okay. It means you're still getting faster and just need more rest." I think that's a really positive way to reframe being tired. Being able to recognize when you're beating yourself up, pause, and then change how you're talking to yourself with self compassion and big picture thinking will make rest seem like a bigger part of your work. If it's hard, think of what you'd tell a friend if they were saying negative things to themself. Everyone has their individual limit of how much stimulus is too much. We can't do it all and be the best all the time, and that is okay. So for this week and beyond, I challenge you to actually take the rest when you need it and work on being okay with it. Needing more rest just means that you are still getting faster and smarter.

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Mark Manson is a NYT best-selling author, blogger, and entrepreneur. You may have seen his bright orange first book, The Subtle Art of Giving a F*ck. It has sold nearly 8 million copies and has been #1 in 13 countries- pretty much one of the most successful books in our recent history. Mark is about effective self-help and his demeanor is humble and funny. Mark has written articles for CNN, BBC News, Business Insider, and more.

We talked about how he started his blog in 2007, and how it has blown up to helping literally millions of people. This episode is all about his new book that just launched this week: Everything is F*cked. The book goes into why, despite living in one of the greatest time periods in history, we still feel like we aren't enough, that things are really hard, and why we feel isolated. At this moment in history, when we have access to technology, education and communication our ancestors couldn’t even dream of, so many of us still feel hopeless. Diving into interesting research and stories about great philosophers of our time, Mark dissects our relationships with money, entertainment and the internet, and how too much of a good thing can psychologically eat us alive. In this episode, we talk about...

I t is the act of choosing your values and living by them that makes you great, not any outcome or accomplishment."

Topics Discussed in the Podcast * How hope can be a bad thing * difference between conventional self-help and effective self-help * a little about his first book - the Subtle Art of Giving a F*ck * how to give a care about less * how to define success for you * how success and achieving your dreams can be different than what you thought * how the success of Mark's last book messed with him * Where happiness actually comes from

Listen Now Podcast Sponsor! Kuat Racks Links/Books Mentioned * Buy Everything is F*cked * Mark Manson's website * Find Mark on his speaking tour

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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This is an episode of Crush It Mondays. Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start. 

This week, I want to talk about comparison.  It's normal to compare yourself to other people, but with the rise of social media over the last decade, we compare ourselves on a much larger scale.  We can get the play by play of other people's highlight reels. There are filters that can make us look more attractive.  The things we read, see, post all can affect our happiness, our feelings of being "enough" - fast enough, hot enough, smart enough, successful enough, busy enough and it can be really overwhelming.  As athletes, event and race results are based on comparison to others. Comparison to others can be good if it inspires you to be better, but if it leaves you feeling like you're not enough, you might want to change what you are comparing yourself to.

We can't control what other people are doing, what people are showing us online, or even necessarily if someone IS actually better than us at something.  But we can control our own actions - as podcast guest Brad Stulberg so eloquently put it - our only true possessions in this world are our actions. So if you want to compare something, compare yourself to a previous version of yourself. Or even better- compare yourself to where you were a week or a month ago.  We can even get caught up comparing ourselves to the best version of something we did like 10 years ago. The reality is that our lives change, our priorities change- so try to compare yourself to a more recent version of yourself.  Are you committed to showing up to be better than you were yesterday?  Are you trending in the right direction of improvement?

This week, I challenge you to simply be aware of when you are comparing yourself to someone else.  Are you feeling less than or are you feeling inspired?  When was the last time you sat down, zoomed out, and looked at how you've changed to a previous version of yourself?  I'll leave you with that.  Have an awesome week.

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If you're a cyclist and you enjoy reading about cycling or listening to podcasts about cycling, you have probably heard of Molly Hurford. Molly is like my soul sister- she even married a Canadian guy (Peter Glassford) and moved to Canada! She is the author of 4 books, the creator of TheOutdoorEdit.com, a coach, co-host of the Consummate Athlete podcast, a badass cyclist and runner, writes for several popular mainstream magazines like Outside Magazine and most recently: her latest book Shred Girls just came out! Her mission is to get girls and women to embrace wellness and adventure.

Molly is a self proclaimed comic book nerd and always wanted to create her own superheroes. She always had the idea of Shred Girls percolating in the background and brought it to life. The first book, Lindsay's Joyride, is a middle grade read about how a group of girls get into BMX, find their inner superpowers, and is guaranteed to teach the readers about the confidence that you can gain from participating in sports.

Topics Discussed in the Podcast * Learn about Molly Hurford * How to keep girls in sports * The characters in Shred Girls and how Molly created them * how to make friends * what Molly learned about herself through writing these books * how parents can be involved * real life Shred Girls on shred-girls.com

Listen Now Podcast Sponsor! Kuat Racks Links/Books Mentioned * Get Shred-Girls * Check out Outdoor Edit (Molly's website) * Listen to the Consummate Athlete * Follow Molly on Instagram

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Welcome to Crush It Mondays.  Each week, I’ll bring to you an inspiring message, habit, or contemplation in 5 minutes or less to get your week off to a powerful start.

It's easy to get overwhelmed with all the things you feel like you should be doing.  How many times have you skipped working towards a goal altogether because riding for an hour, writing an entire article, doing 10 minutes of meditation, or going to the gym seemed like too much?

I am obsessed with the idea of Kaizen or continuous improvement.  It's not about being perfect, it's about getting better. So what if you committed to doing just 1% more every day?  For example, if you don't have time to ride your bike for an hour, do 20 minutes.  If you don't want to meditate, take just 5 deep breaths with your eyes closed.  If you don't want to go to the gym, commit to 5 push-ups today.

Even small steps forward compound into bigger gains. So how can you get 1% better this week?

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Brenda Davis is one of the top authorities and dietitians in plant-based nutrition. As the co-author of the incredibly comprehensive book, Becoming Vegan, a Vegetarian Hall of Famer, author of x books, an expert in reducing the world's Type II Diabetes problems with Plant-Based Diets. She teaches lifestyle medicine courses all over the world, has been flown by the prince of Saudi Arabia to Saudi Arabia to consult on diet. A highly sought after speaker traveling several times per month to speak and pretty much the vision of health and fitness, Brenda is amazing. And I think it's pretty clear that I like her alot! Brenda first came on the show 2 years ago and was my very first podcast episode I ever recorded. We became friends from that day forward and I'm always inspired by how Brenda lives her life.

Topics Discussed in the Podcast * Why keto diets are dangerous * How to eat for weight loss * Rice and arsenic * The final verdict on gluten * Should you buy organic grains * Everything you need to know about iron as a vegan * Do you need to supplement? * How much soy is safe? * Lectins in beans & bean digestibility * Sprouting; sprouted breads * The best anti-inflammatory food

Listen Now Podcast Sponsor! Kuat Racks Links/Books Mentioned * Get Becoming Vegan * Her awesome cookbook (great for anyone): Kicking Diabetes Cookbook * Brenda's website * The previous podcast I recorded with Brenda (may 1, 2017)

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Leave a review or share on social media

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Brad Stulberg is no stranger to my podcast. This is actually the third time I've had him on the show! He's the co-author of two books: The Passion Paradox and also Peak Performance., a consultant and coach on topics like burnout, resilience, self-awareness, long term goal setting strategies, the linkage between mental health, wellbeing, and performance and so much more. He also write about human performance in his regular column in Outside Magazine, or in publications like the New York Times, Thrive, Sports Illustrated, and more. He is my favorite person to follow on Twitter because he always has insightful and actionable information.

In this episode, we got to go deep into his new book with co-author Steve Magness. The book is called The Passion Paradox and it is right up our alley you guys. We are told that a life of passion is important - that we need to find our passion and pursue it at all costs. But passion can become a curse, leading to endlessly chasing achievement or the next thing. This book is about how to harness your passion in a healthy, sustainable way so that it leads to fulfillment. It's a great read and its backed by research and inspiring stories about people who have both had healthy relationships with passion and also people who have suffered from it.

Topics Discussed in the Podcast * Obsessive versus Harmonious Passion * How to define your core values * How to have a healthy relationship with numbers & results * Why our efforts never feel like they are enough * How do you know if your passion is positive or negative * What is contentment? * Why do we need to keep seeking more and more?

Listen Now Links/Books Mentioned * Passion Paradox Website * Brad Stulberg’s Website * Previous podcast with Brad and Steve on their book Peak Performance * Previous podcast with Brad about Burnout * Recent article: 6 Principles to Crush It in Life Without Burning Out

Our Podcast Sponosor: Kuat Racks Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Leave a review or share on social media

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Paula Woodward is a Doctor of Traditional Chinese Medicine. In addition to her impactful life experiences, she has also spent time China with rotations in many medical departments, a lot of educational experience in Psychology, and a passion for personal development. I first found Paula when my friend who was suffering from a "hard to treat" skin condition started drinking some Chinese herbs and was seemingly cured. Another friend was struggling with Post-Partum depression and was using acupuncture to help her symptoms. Both friends had experienced amazing life improvements and had been seeing the same Chinese Medicine Doc: Dr. Paula. I'm a generally curious person and love trying new ways of self-care, so I went to see Paula for no symptom in particular. What I did notice after my first treatment was that I was able to fall asleep on the table (daytime sleeping never happens for me) and I felt more calm for days up to weeks post treatment. I got curious about acupuncture for some of my more frustrating issues like major decreases in race performance from jet lag. I tried acupuncture for jet lag last year and had also NO symptoms of it. It wasn't a fluke and is part of my travel.

Acupuncture was a little hard for me to get behind because my brain was so ingrained in Western medicine and western science, but I did my best to have an open mind. Low and behold, Dr. Paula is now a part of my village that keeps me going!

"Life is as fascinating as it is magical. What has continued to reveal itself through 10 years of practice, is that we are in a constant relationship with nature. How we move through our life is a response to our past experiences, and it dictates our future. We are often unaware of what is creating our experience and if we are aware we don’t always know how to shift our current circumstance to create a new future."

Topics Discussed in the Podcast * what does an acupuncturist actually do * the many different (heart) pulses in Chinese medicine * Chinese Medicine and Acupuncture fundamentals and elements * how Chinese medicine and Western medicine differ * yin and yang * acupuncture points and meridians

Listen Now Links/Books Mentioned * Paula Woodward's website * Paula's online course

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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The Cape Epic is an 8-day Mountain Bike Stage Race across the terrain surrounding Capetown’s greater mountains. The Cape Epic is touted as the “World’s Premier Stage Race,” attracted around 2000 people each year. There are several distances of stage races, and the Cape Epic certainly focuses on endurance with most stages taking 5+ hours. This was my second trip to South Africa and my first time racing the Cape Epic. I raced the UCI Women’s Category with teammate and fellow stage racing veteran, Catherine Williamson. Catherine has raced 60+ stage races and 2019 was her 7th Cape Epic. She and I knew each other from previous stage races, but this was our first time teaming up. Image: Sportograf Image: Sportograf I was really happy with my experience, and also happy with my fitness despite sub-optimal preparation. The heat training I did (if you missed the podcasts, we did a 2 part series on it) worked like a charm. I also got stronger as the race went on which is always a great feeling. I don’t always feel stronger later in stage races- sometimes I totally melt down. Catherine and I had a really fun time both on and off the bike. It is one of the most enjoyable team races I’ve done because we had no pressure, we have a similar sense of humor, and we had similar goals and communication. I hope you enjoy this episode! Image: Sportograf

Topics Discussed in the Podcast * The mental space of showing up to a race feeling like you aren’t as physically prepared as you’d like to be * How to choose a teammate and race well together for success * Logistics of how we traveled, race nutrition, where we stayed * Packing, set-up, what I carried in the race * My impressions of the Cape Epic * What it was like NOT racing for the podium * Savoring & “Don’t Wish It Away'

Listen Now Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Leave a review or share on social media

Don’t forget to subscribe! Apple Podcasts

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Dan Waldschmidt is about action. From a young age, he believed in extreme effort. So much so that he pushed himself over the edge and found himself holding a gun to his own head. Contemplating suicide got Dan to turn his life around and focus on what really mattered. Dan is an accomplished speaker, best selling author of the book Edgy Conversations, an ultra-runner, and a podcast host. His goal is to help people get unstuck, make decisions, and take extreme action. He has been published in places like Business Insider, Forbes, Vanity Fair, and CNBC.

Topics Discussed in the Podcast * How to stay motivated to exercise on business trips * Having Accountability * The Power of Choice * How to make the right decision for you * What Extreme Behavior means * Finding Your Brokenness * Turn your thoughts into action and stop making excuses

“The Difference Between Success And Failure Is Usually Just An Excuse You Are Making Right Now.”

-Dan Waldschmidt

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Links * Get his book for free: Edgy Conversations: How Ordinary People Can Achieve Outrageous Success * Dan on Twitter * Dan's Website

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Stacey Shand might be the most experienced ultra athlete on the planet. Not only has she ran over 100 marathons, but she has raced Ironman Triathlons, podiumed at Ultraman, Badwater... twice, won Double Ironman Triathlons and taken overall fastest times on running segments (faster than any man as well), raced a road bike for 508 miles straight at the Silver Stage 508, done races in the Arctic Circle, ran for 7 days through volcanoes in Costa Rica, and also the Marathon de Sables. I'm exhausted just beginning to discuss her race resume!

Stacey aka Racey Stacey is a wealth of knowledge and shares her secrets of dealing with extremes, the importance of meticulous preparation, being a female in an ultra sport, and even talked about her shoes melting at the Badwater 135, arguably the toughest ultra-running event on the planet.

Topics Discussed in the Podcast * going from non-athlete to ultra athlete * how not to quit * how to prepare * dealing with extreme * being a female in an ultra sport * Badwater 135

Listen Now Links * Stacey's Ultra-Race Coaching with Balance Point * Stacey's Instagram * Read about her adventures

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What would you do if you went from being known as the energizer bunny to having declining health, so much so that you are diagnosed as terminally ill, idiopathic pulmonary arterial hypertension, heart failure, sleep apnea, lung failure, and blindness? That was the reality for Kate McGoey-Smith. It wasn't until she watched the popular documentary, Forks Over Knives that she realized there was another way out. She attended a five-day intensive program at Dr. McDougall’s Health and Medical Center.

15 months later of a whole foods, plant-based diet, her vision was fully restored, she no longer needed a lung transplant, her heart failure was gone, and she only needed oxygen at night.

Passionate about her new lifestyle, Kate founded Forksmart.org where she offers coaching, consulting, and speaking. With her background in social services and nursing, Kate is a really interesting person with compassionate insight. I loved this episode because we talked about not only how she healed herself with a whole foods plant-based diet, but also the emotional side of being sick and how to support others.

Topics Discussed in the Podcast * How to have empathy for the sick * Kate's decline * How she used diet to heal herself * How to overcome self-limiting beliefs * getting from the "why should I do this" to "how should I do this" for lifestyle change

Listen Now Links * Kate's website: Forksmart.org

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Courtenay McFadden is a force to be reckoned with in the cyclocross world. You may have seen her racing World Cups in Europe, on podiums at the biggest races in the United States, and also on the mountain bike. Courtenay's success has had its share of setbacks and comebacks. Many of us have had the experience of dealing with injuries that prevent us from riding, and it's always a challenge, both mentally and emotionally. In Courtenay's case, she had hip surgeries in 21 months while trying to recover and get fit in time for the next race season. Surgeries where she couldn't walk, let alone ride a bike for months. In this episode, we talk about how she managed expectations, hope, dealt with disappointment, and also how to deal with the mental side of things when you're on the couch and you see all of your competition working hard. We also talked about what it's like to race cyclocross and travel in Europe.

This episode is especially great for anyone who has had an injury or is currently dealing with one. It can feel very isolating to be injured and knowing that others go through what you are going through, especially at the highest level of sport can provide some relief. The pressure of both internal and external expectations and how we choose and try to deal with them really help define our experience. I hope you enjoy this episode,

Topics Discussed in the Podcast * what its like to race a World Cup Cyclocross Race * some CX race strategies * how Courtenay coped with 2 hip surgeries in 21 months * the pressure of expectations * how she coped with knowing what to expect with her second hip surgery

Courtenay's favorite hip stretches Figure 4

Pigeon

Double pigeon

Half kneeling band

Listen Now Links * Courtenay McFadden's Instagram * Courtenay McFadden's Blog

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Today's guests are highly experienced in both designing heat training protocols and racing in the heat themselves! With me today is Luke Way and Stacey Shand.

Luke Way is a master bike fitter (he does all my fits), physiology enthusiast, and coach. Luke performs the Balance Point Assessments you might have heard about in previous episodes which in my experience, is the most informative and modern assessment out there. He is also a nationally recognized coach that has had the opportunity to work with the Canadian National Triathlon team. His vast personal race resume is filled with mountain biking, triathlon, running, and skiing.

Stacey Shand is a coach and one of the most incredible ultra athletes on the planet. We recorded an entire episode about her exploits around the globe that'll be coming out in a few weeks. Stacey has finished the Badwater running race twice, has done Ultraman, Double Ironman Triathlons (Double Anvil), raced in the Arctic Circle, and the world's hardest 100 mile running races. She has experience in pretty much any environmental condition the planet can throw at you and an endurance and mental toughness capacity unmatched by us mortals!

Topics Discussed in the Podcast * The 4 ways your body dissipates heat * the 4 levels of heat training * Dr. Stephen Chung's research * What actually happens when you adapt from a physiological standpoint * How to create your own protocol * How to replace electrolytes * What to wear on the bike when heat adapting * Sauna training

Listen Now Links/Books Mentioned * Badwater 135 * Dr Stephen Chung (last week's guest) * Stacy Sims, PhD and her book Roar * Contact Luke and Stacey * Episode mentioned with Dr. Andrew Sellars

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This is a 2 part series on heat adaptation training. I'm racing the Cape Epic in a few weeks and got a late entry. The heat and the length are the two main challenges I hear with this race (and also staying healthy as with any foreign stage race). I don't have enough time to change my training or even do a training camp somewhere, but I do have time to train for the heat. Fortunately, one of the leading researchers in heat acclimation and acclimatization is actually on sabbatical in Kelowna this year. His name is Dr. Stephen Cheung. Dr. Cheung is not only a well of knowledge on the topic of environmental physiology, but he is an avid cyclist himself. He is a professor at Brock University in the Department of Kinesiology. He also is an author of the textbook Advanced Environmental Physiology and the books: Cutting-Edge Cycling, and Cycling Science. If that doesn't keep him busy enough, he is the Sport Science & Training editor for www.pezcyclingnews.com. In this episode, you'll learn how motivational self-talk can make a difference while training and racing in the heat, you'll hear about different training protocols and how to make it work for you, how many days you need to train in the heat and exactly how to do it, how long the effects of the training will last, and even hear tidbits on Dr. Cheung's work with the Canadian National Team in preparation for the 2020 Olympics.

Topics Discussed in the Podcast * How Motivational Self-Talk Improves Performance * How many days you need to get heat adapted * Optimal processes for maximizing your success for heat training and regular training * Training for both dry heat and humid heat * how long heat training lasts after your event

Listen Now Links/Books Mentioned * Advanced Environmental Physiology * Cutting-Edge Cycling * Cycling Science * Dr. Cheung on Facebook * Dr. Cheung on Twitter * Alex Hutchinson's book, Endure (mentioned) * My podcast with Alex Hutchinson

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Sometimes it's hard to have clarity around your vision or to take the big steps needed to create positive changes. There are many paths to success and I'm excited to introduce you to Andrew Sillitoe's 4 Keys. Andrew is a former professional roller hockey player turned speaker, author, and coach. His recent book, The 4 Keys is a powerful tool for implementing a unique system to be successful not only in your business, but in your relationships, your health, and in your mind.

I love this episode because we discussed several ways to get unstuck, how to prioritize what's important, time management, taking person responsibility for your action, and the power of a vision board. Andrew believes in setting lofty goals so that you can take big leaps to improve who you are and what you are doing on the way to getting there.

Topics Discussed in the Podcast * Andrew's career path * Passion vs obsession * The 4 Keys to Success * how to make time * how to take responsibility for your actions * the power of a vision board * crushing your self-limiting beliefs * how to structure your day

Listen Now Links * Andrew Sillitoe's Website * Andrew Sillitoe's Instagram * Andrew on LinkedIn * Andrew's Facebook Group

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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This week's episode is podcast recess. My husband, Matt Ewonus is back to co-host! We wanted to discuss some topics that are on our minds a lot at our house. We are both incredibly fortunate to be doing what we love for work and in our lives! However, you can push the pendulum too far, even when you're passionate about what you're doing. Last year, we both got really burnt-out and wanted to share the signs of burn-out and how to get better. We also talk about new habits and goals we are setting for ourselves this year. We talked about expectations and being happy with where you are now vs always chasing achievement in the future. We also talked about what self-care habits we are doing more of this year and how we are ensuring that we actually do them. This was a pretty vulnerable episode so I hope you enjoy it !

Topics Discussed in the Podcast * Dealing with burnout: signs of burnout and how to recover for burnout * How to identify what really makes you happy * Self-Care habits we are implementing * Balancing the drive for achievement vs enjoying the moment * How to get more clarity in your life * How to get over cravings

Listen Now Links/Books Mentioned * Episode with Brad Stulberg on burnout * David Goggins Book: Can't Hurt Me * James Clear Book: Atomic Habits * Shawn Achor's Book: The Happiness Advantage * Thich Nhat Hanh: The Art of Living

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Read and hear about Kate Courtney's 2018 World Championship Win and watch the full women's World Championship replay on Redbull.TV!

Kate Courtney's mantra is "WORK HARD, DO WHAT YOU LOVE AND BELIEVE ANYTHING IS POSSIBLE." Many people are inspired by Kate's work ethic, positive attitude, and ability to perform consistently at the world's highest level in mountain biking. Coming up dominating the U23 category on the World Cup circuit, 2018 was her first year racing in the Elite XCO category.

Kate was immediately racing in the top 10 with her sights set on the podium. She says persistence pays off and eventually, it will all come together. And come together it did on the most important day of the year, the World Championships. Kate was crowned World Champion at her very first Elite Worlds. One of the reasons I'm a huge fan of Kate is that she is humble, approachable, and down to earth. Her win inspired many, showing that if you put in the work, you can get to the top, even if you have never been there before.

Topics Discussed in the Podcast * Kate's preparation and race plan for World Championships * How to deal with pressure * Details about equipment, pacing, and nutrition for World Cups * Kate's Expectations * Kate's Favorite Gym Exercise * Kate Courtney's move to the SCOTT-SRAM Mountain Bike Team * What Sharks and Kate have in common

Listen Now https://www.redbull.com/int-en/tv/video/AP-1WNSQN5UH1W11/womens-xco-finals-en-lenzerheide Links * Kate Courtney's Instagram * Watch the 2018 XCO Women's World Championship on Redbull TV * Kate on my show in Oct 2017, right before the 2018 season started * Kate's article on Outside about gender in mountain biking

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Have you ever felt that positive momentum when you're on the right track or that something was meant to happen? This podcast episode with NYT best-selling author, speaker, and coach Christy Whitman goes deep into the 7 Universal Laws. You might be most familiar with the Law of Attraction where you manifest your energy to make something happen and then it does. focus what you want, feel what you want. Christy Whitman has appeared on "Today" as well as been featured in People, Woman's Day, and Seventeen Magazine.

Christy's most recent book, Quantum Success is her roadmap to using the 7 Universal Laws and how to turn your vision into a reality. There's a lot of great insight in this book that we talk about in today's show. She has a formula for creating success as an "inside-out" approach through the thoughts we think, the energy we put out in the world, and the limits we set.

Topics Discussed in the Podcast * The 7 Universal Laws * How to create positive momentum * The Three Questions to ask yourself * Viewing life with an Abundance Mindset * How to manifest with the Law of Attraction * How to figure out your higher vision * How to create a positive environment as a parent

Listen Now Links * FREE COPY of Quantum Success * Christy Whitman's Website * Get Quantum Success and her other books * Christy's TEDx Talk

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Nicolette Richer is making huge strides in the power of natural healing. She is an entrepreneur and owner of the delicious whole food, plant-based organic cafe franchise: The Green Moustache. She also is a TEDx speaker, author of her new book, Eat Real to Heal, host of the podcast Eat Real to Heal, and founder of Richer Health. She also also appeared on Dragon’s Den. Nicolette has used clean eating to personally help heal people with cancer, type 2 Diabetes, skin conditions, and more. Nicolette’s mission is to ensure that people know human health and environmental health are inextricably linked, and that we can cure our diseases through diet.

Topics Discussed in the Podcast * What is Gerson Therapy? * Are juice cleanses healthy? Juicing vs Smoothies * Building Green Moustache * Tips for balance in life, especially for entrepreneurs * Her experience on Dragon’s Den * How to get kids to eat a plant-based diet * Hospitals and Vending Machines * Importance of eating organic * Must-take supplements for whole-foods plant-based diets

Listen Now Nicolette on Dragon’s Den Links * Green Moustache * Richer Health * Zak Bush on Glyphosate on the Rich Roll Podcast

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Negotiation is a skill and something we can all practice. I was never particularly interested in negotiation until my entire income became based on how well I could negotiate. The first year was intimidating and to be honest, I still get nervous. I wanted to know the rules and how the experts did it. I've read a few books on negotiation, but my favorite one is called Never Split the Difference. The book is written by a brilliant man named Chris Voss. Chris Voss is the FBI’s former lead international kidnapping negotiator. When he negotiated, peoples' lives were on the line. In addition to being an author and former FBI negotiator, Chris regularly lectures on negotiation and is the CEO of Black Swan Group. He has spoken at business schools across the country and has also been seen on ABC, CBS, CNN, Forbes and more.In his book, he wrote about anecdotes from his career, the tools he used in order to be successful and how it can be applied to any situation. There are some very direct and easy to implement strategies you can start using immediately after listening to this show. I strongly encourage you to read the book because this episode will be a great supplement to the information. The way Chris negotiates is all about listening, knowing how and what questions to ask, creating value for both parties, and even how to tell if someone is lying. He also tells us the one question you can ask to get someone to respond to your email and how to get out of a speeding ticket.

Topics Discussed in the Podcast * how Chris became a negotiator * defining tactical empathy * the 3 types of negotiators * getting to no before getting to yes * how to phrase a question * how to say no * the power of silence * real life examples for getting a raise, getting out of a speeding ticket and more!

Listen Now Links * + Never Split the Difference Book + Black Swan Group + book about empathy Chris mentioned: Beyond Winning by Bob MNookin + Twitter: @VossNegotiation + Facebook: @ChrisVossNegotiation + LinkedIn: @ChristopherVoss

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Have you ever wondered if you could build muscle on a plant-based diet? This week, I sat down with Derek Simnett to talk about his shift from being more of a skateboarder, runner type to calisthenics and going to the gym. Not only does Derek have a perfectly chiseled, muscular physique and inspires others to be healthier, but he is also a certified nutritional practitioner. Derek's YouTube channel with almost a 250,000 subscribers is a great corner of the internet where you can learn workout tips, how to cook delicious plant-based meals, and see what he eats on a daily basis. Derek also offers his own e-recipe book on his website. Derek makes it easy to eat healthier and move your body.

Topics Discussed in the Podcast * How Derek found a plant-based path * what made Derek decide to focus on muscle and physique * How Derek built his YouTube Channel * Tips and Tricks with supplements, iron, protein, meal planning * How many grams of protein Derek eats in a day

Listen Now What Derek Eats to Stay Strong & Shredded Links * + Simnett Nutrition + Derek Simnett's YouTube Channel + Derek's Instagram + Cronometer Calorie Tracking

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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I recently asked people on Twitter what new habits they are trying to adopt. 95% of the responses had meditation as one of the habits. I've read a lot of articles on how meditation physically changes the brain, how it's a gamechanger not only for performance, but simply for enjoying life and how consistency is important. But I've struggled. I'd do it for a week and then give up (and then beat myself up for it). I'd find my way back to it, but I couldn't make the habit stick. I tried to figure out why I was having trouble making meditation a regular part of my routine. When I believe in the benefits of something, I just do it - like my plant-based diet, like my 14 year commitment to my career as a cyclist... so why couldn't I just DO meditation? It's because I couldn't tell if it was working.

I recently read the book, "Meditation for Fidgety Skeptics" by Jeff Warren and Dan Harris. By read, I mean listened. Dan and Jeff both are narrating the book and Jeff even leads meditations in the audiobook. Jeff was the funny, relatable meditation expert in the book and his teaching style really resonated with me. He wasn't all serious and monk-y (is that a word?). I realized I by being too skeptical, I was looking for reasons for it NOT to work. I was even more excited to find the 10% Happier meditation app which has different instructors and just seemed like a more natural fit for me.

As I delved more into Jeff Warren, I learned he has also authored other books, leads meditation retreats, and is the founder of the Consciousness Explorers Club that creates community around meditation. Jeff enjoys exploring consciousness through the mind, through the body, and even socially. His goal is to help people live more fulfilled lives. Jeff's background before he found meditation was in journalism, especially on the science side of things. When Jeff went to his first meditation retreat, he said, that meditation did not come easily for him. "I was and am a distractible, impulsive, over-thinking, teeth-gnashing worrier. I preferred to think about all the things that could happen in meditation than actually were happening."

If you are curious about meditation or are struggling to make it a regular part of your life, I think you'll enjoy this podcast. I asked him a lot of questions based on what I learned in Meditation for Fidgety Skeptics. We talked about how to meditate (even if you don't want to focus on the breath), different tools for learning about and accepting the inner workings of our emotions and thoughts, how to find the right practice for you, and even ways to make things like sports or even showering part of your meditation practice.

Topics Discussed in the Podcast * the reasons why people have trouble starting meditation * how to stick with it * the 6 mental muscles * how to create a practice that works for you * power in equanimity * how to know if meditation working

Listen Now Freebies from Jeff Links * + Jeff Warren's website + Try 10% Happier App for Free + Jeff's online meditation courses

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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When Kikkan Randall was 5 years old, she decided she was going to the Olympics for skiing. Most 5 year olds have lofty and cute dreams that rarely come to fruition. That wasn't the case for Kikkan. Not only did she make it to her first Olympics for cross-country skiing at just 19 years old, but she has 5 Olympic Games under her belt. Kikkan's house might tip over with all the medals as a 17x US National Champion, 16 podiums at World Cups, and to top it off - a shiny Olympic Gold medal that she won in Pyeongchang in 2018. 2 years before Pyeonchang, Kikkan gave birth to her son. Truly, she is wonderwoman.

Kikkan decided to retire after the 2018 Olympics and winter season. She was on as major high until one night, she found a couple small lumps in her breast. The doctors assured it was probably nothing, but Kikkan couldn't help be feel worried. The doctor came out to talk to her after her mammogram and uttered that she had Stage 2 breast cancer.

This podcast from start to finish is very powerful. It's a story of how Kikkan has achieved such amazing things in her life, her unshakable champion mindset that drives her to stay positive, and her mission sharing her journey being treated and healing from breast cancer. You might just listen to this episode a couple of times!

"The color pink has taken on a new chapter in my life as I was recently diagnosed with breast cancer. Although we caught it early and the prognosis is good, my life will change quite a bit in the coming months. It’s a scary thing to learn you have cancer and I have wondered every day since how this could have possibly happened to me. But I have promised myself that I will remain positive and active and determined throughout my treatment. I am going to bring as much tenacity, strength, and energy toward this challenge as I have throughout my entire career."

-Kikkan Randall (as quoted on her website)

Topics Discussed in the Podcast * How Kikkan created a road map to Olympic Gold * How Kikkan stayed engaged during her 20+ year career * How to deal with nerves * What it meant to be the first US skiier to win gold * Kikkan's life as a mother of a toddler * How it felt when she was diagnosed with breast cancer * Staying active every day through chemo * Kikkan's positivity keeps her going

Listen Now Links * + Kikkan Randall's website + Kikkan's Instagram

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Vanessa Van Edwards is one of my heroines. She studies what makes people tick. More specifically- the science of people. Vanessa is a best selling author and behavioral investigator. She creates compelling, super helpful, and instantly applicable advice on how to be successful in any social situation. Vanessa has been featured on NPR, the Wall Street Journal, the Today Show and USA Today. She has written for CNN, Fast Company and Forbes and is a regular contributor to Entrepreneur magazine. She also speaks across the globe to Fortune 500 companies.

I discovered Vanessa from her book, Captivate. As a professional people watcher, Vanessa created a guidebook on how to make great first impressions, how to have dazzling conversation, how to be likeable, creating social game plans, being able to read people and uncover hidden emotions, how to get the best from people and from yourself, how to speak so people will listen and so much more. We barely scratched the surface of the massive value and gold mine of information Vanessa provides. Today, we went straight into the heart of it: how to crack someone's personality which is also a chapter in her book. You'll learn about the 5 ways to classify someone's personality, how speed read a person's personality, and how to interact in ways that will set you both up for success in your relationship - this applies to anything from work colleagues to significant others. As someone who loves analyzing, learning, and understanding "why" about pretty much everything, I find Vanessa's brilliant contributions to be helpful every day.

Topics Discussed in the Podcast * The Big 5 Personality Traits: OCEAN * The Platinum Rule * How to decode each trait * What is an ambivert? * What the word neurotic actually means * how to use the big 5 to create successful relationships * can you export worrying?

Listen Now How to Make Great Conversation Links * + Science of People + Vanessa Van Edward's YouTube Channel + Vanessa's awesome book: Captivate + Seriously, click here. + Vanessa's Twitter + Her Instagram

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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You know that section of trail that you've never seen anyone ride? That one spot where you wonder if it's even possible? Jeff Lenosky, aka the Trail Boss is the guy to do it. Jeff tackles the hardest seemingly "unrideable" trails, rides them, and documents it for his youtube channel. And in case you aren't familiar with Jeff, he is a world-class freeride and trials mountain bike rider with three trials national titles under his belt and the world record for the bunny hop on a full-size mountain bike (45.5 inches). He has been in the sport since the late 80s. Not only is he one of the world's most skilled mountain bikers, he is also a dad to his 3 children. He also performs shows for hundreds of kids all year long.

In this episode, we talk about Jeff's evolution as a pro rider since the early nineties, how he has transitioned from trials to trail riding, why he decided to start a YouTube Channel, and some real life advice to help you improve your confidence and your riding.

Topics Discussed in the Podcast * How Jeff has maintained a 20+ year career * From Trials to Trail Riding: Jeff's evolution * Life as a sponsored athlete * Why Youtube? * Does the type of bike make a difference? * Does he still get nervous on technical trails? * The Trail Boss name

Listen Now A Few Free Videos (Jeff's Channel) Links * + Jeff Lenosky's YouTube Channel: Trail Boss + Jeff's instagram

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Imagine dedicating everything to your dreams and you actually achieve them. Professional BMX Athlete Josh Perry had this life experience. From seeing the X Games on TV to one day competing in them, Josh's path to success was one full of hard work, dedication, and tenacity. But at age 21, Josh went to the hospital after crashing on his head. His MRI uncovered the unthinkable. Brain tumors. With his whole future and dream life in front of him, Josh was forced to wrestle with the emotions, depression, and challenges of his diagnaosis and he did so by sticking to riding his bike. Josh is the definition of resilience and positivity. After surgically removing his tumors, more came back to take their place. But after doing research, he discovered Gamma Knife Radiation and a radical lifestyle change to take back control of his life. In this incredibly inspiring episode, you'll hear how BMX taught Josh to get back up and keep going, even with brain tumors, how he lives with uncertainty and squashes anxiety, how to use comparison for the better, and his journey to eventually becoming a holistic health coach.

Topics Discussed in the Podcast * How josh got into BMX * Josh going from watching X Games to competing in them * the day he received a crushing diagnosis of a brain tumor * how to deal with fear and anxiety * how we can use comparison for the better * how to recover and get confidence back after brain surgery, an injury, or a sickness * Josh’s journey to becoming a holistic healthy coach * Josh’s mindset shifts to help him get through any adversity

Listen Now Links * + Josh's website + Josh Perry's Twitter + Josh Perry's Instagram + www.AthleteRecoveryFund.org/josh-perry

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Have you ever driven your car 184 mph? I haven't either. Imagine... going 184 mph on a bicycle. Would you be scared? "That's impossible" you might think. I had never heard or imagined anyone going that fast on a bicycle. It seemed like you just wouldn't be able to do that. Imagine my surprise in September when I met a woman who had done it. Enter Denise Mueller Korenek. On September 16, she clocked the fastest time EVER to be ridden on a bicycle: 183.932 mph to be exact. She did this at Utah’s Bonneville Salt Flats with a very large front chain ring drafting behind a dragster. Imagine being inches off the back of a dragster at that kind of speed?

(Matt Ben Stone)

It wasn't her first world record either. The 45 year old mother of three set the fastest female speed record in 2016 at 147.75 mph. That wasn't enough, she went back for more and her current record is the fastest anyone has EVER ridden a bike. Denise is no stranger to grand achievements. As a racer in her junior days, she started collecting national champion jerseys in her closet. However, she hung up the bike for nearly 20 years before finding it again. Inspired and fired up, she ended up training again and scoring a few more national champ jerseys, this time as a masters rider. With her vision, confidence and cycling fitness in the stratosphere, she set out to ride... insanely fast. With the help of her coach (who also had a speed record at one point) and a female race car driver (Shea Holbrook), they did it. Twice. This conversation is powerful. We go deep into not only the logistics of how to actually ride a bike that fast and what equipment and training you'd need, but we went into the psyche of fear and self-belief. And to be going so fast where you'll likely die if you make a mistake, there is an insane amount of focus and attention.

(Matt Ben Stone)

Topics Discussed in the Podcast * Denise's early history as a cyclist * Why Denise wanted to set the bicycle speed record * All the details: the bike, equipment set-up, car * How she trained * How she mentally coped with fear and doubt * What it means to hold the record

Listen Now Links * + Video of Denise riding behind dragster + Project Speed Website + Follow Denise on Instagram

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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How well do you know your body? Dr. Jen Esquer (DocJenFit) believes in empowering people to heal themselves through movement and body awareness. As a Physical Therapist with a sports focus, she has the equation to our aches and pains: mobility. Mobility or being able to use our body through its full ranges of motion is often the most overlooked element. Mobility is what makes up the foundation behind stretching, strength work, and yoga and every way we bend and use our body. I recently started putting more emphasis on mobility when I realized that all of my recurring aches and pains were related to an inability to move properly. I also couldn't understand why I could never do a proper handstand despite doing yoga for over a decade. I learned that I actually can't put my arms over my head properly. Wake up call: all the yoga in the world won't fix your mobility issues. I learned mobility the key to shoulder and knee pain. When I found DocJenFit on Instagram, I was amazed and inspired by her videos. She makes it easy to understand and even more important- easy to execute in our daily lives.

Dr. Jen left the standard PT clinic and started her own business with both a private practice and an online platform called The Mobility Method and The Optimal Body. In this episode, we talk about Dr. Jen's journey, rethinking how to help people heal their own bodies, understanding your personal areas of pain, the mistake most people make with their breathing, and how to cultivate more self-compassion and self-love.

I follow DocJenFit very closely and I think after hearing this episode, you will to!

Topics Discussed in the Podcast * How Dr. Jen chose the path of physical therapy * How to take a leap to leave your job and start your own business * Understanding the areas of pain in your body through self-assessment * Why mobility is the key to unlocking performance * How to use the breath to lessen our sensation with pain * Emotional pain can manifest as physical pain * Key steps to having more self-compassion and self-love

Listen Now Links * Jen Esquer's website: DocJenFit * Follow Doc Jen Fit: Instagram: DocJenFit * The Mobility Method

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What really motivates us and where does motivation come from? Motivation can wear many faces. Sometimes we are motivated by external factors - a race result, a promotion, a leaderboard, money, or a number on a scale. Other times, we are motivated because we simply love doing something. Going deep into why we choose to do certain things and how to stick with our habits is a fascinating topic. I personally think it's important to have awareness around our self-talk and understanding how to motivate others in a positive, proactive way. I was really excited to have the chance to speak with Dr. Heather Patrick. She earned her Ph.D. in Social Psychology. She has contributed to health psychology in many ways including her role as the health scientist and program director at the National Cancer Institute for 5 years and the associate director of the SmokeFree.gov Initiative. Currently, she works at Carrot to help create programs and technology around stopping smoking. She is passionate about health coaching and is a runner herself.

Dr. Patrick has more than 50 peer-reviewed publications and nearly 15 years of experience using scientific theories of human motivation to develop, implement, and evaluate behavioral interventions in tobacco cessation, nutrition, weight management, physical activity, and stress management.

Topics Discussed in the Podcast * What is Self Determination Theory (SDT) * 3 building blocks of SDT * The one thing to focus on when it comes to goal setting * How to harness intrinsic motivation over extrinsic motivation * Motivating others as a parent and in the work place to do their best * Why using external rewards isn't most effective * The best way to pull yourself out of a self-destructive spiral * How SDT is used to help people quit smoking (or change habits) * Relationship between SDT and willpower, laziness, procrastination

Listen Now Links * Self-Determination Theory Website * Bettercast Podcast * Dr. Heather Patrick's Twitter * Book by her colleague, Dr. Deci: Why We Do What We Do

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What if I told you that there is an entire segment of training that maybe you've never considered? When I first moved to Kelowna, I was introduced to Dr. Andrew Sellars. Dr. Sellars is an anesthesiologist as well as a sports physiology expert. He also is co-founder of Balance Point Racing. When I did my first physiology assessment with Balance Point, I realized that everything I thought I knew about training and had learned from some of the top sports institutions in the US was very limited. The crazy thing that a lot of the assessments are still done using a very old method of measuring all of your physical systems. Balance Point taught me that there are many more factors at play. For example, instead of wondering my wattage was low when I tired, I learned exactly what it was about my body that made me unable to generate higher power - things like how much oxygen was in my muscle, if my heart itself was tired, or if my respiratory system was tired. There's a lot of incredibly important and useful knowledge in this episode if you're interested in taking your training up a notch!

Topics Discussed in the Podcast

• Andrew's background and how he became a doctor
• What Andrew learned through mentorship with Juerg Feldmann
• What is a Balance Point Assessment?
• Why the respiratory system is an integral part of fitness
• how to train your respiratory system

Listen Now Links * Balance Point Racing * Spiro Tiger

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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A lot of people are surprised when they find out I have Master's Degree in Electrical Engineering. Sometimes I even forget because I finished my Master's 11 years ago. Time flies! I'm excited to share this story and speech with you. It's so hard to know what we want to do in university or even when we get out of university. I was fortunate enough to find mountain biking halfway through my undergrad. I was in the engineering program at UNM and even rode for UNM Collegiate Cycling Team! This was a speech I gave a couple weeks ago at the Western Michigan University to their engineering school. It's about my path through my Master's Degree and how mountain biking began to shift my perception of what I was capable of. It's about feeling dissatisfied with a traditional path I was following because I really wasn't passionate about it. This talk is about how I created my own path. The thing that was interesting about this talk is that I go into detail about the life lessons that being an engineer taught me, and how that helps me as both a mountain biker and as an entrepreneur.

Topics Discussed in the Podcast * The experience of being in engineering school * Almost failing out of my first semester of grad school * how to learn how to have self-compassion when you don't meet expectations * Changing my mindset * the major pivot points in my life * how I created my own path * the top 6 ways engineering helped me be grittier as a mountain biker

Listen Now Links Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Steph Gaudreau's mission in life is to help build unbreakable humans. Her calling is to help women build stronger bodies and minds is what drives all of her work. From her incredibly powerful instagram posts of over 200k followers to her best selling books, she creates meaningful content to help people change for the better.

Steph is well-versed in creating changes in life. She walked away from a secure 12 year teaching career to pursue food blogging in the Paleo world. The diet helped her get off sugar and processed foods and she started eating healthier. She also transitioned from an 8 year span as an endurance athlete to squatting and lifting heavy weight in the gym. After building an impressive empire, thousands of recipes, and an identity in the Paleo world, she shifted once again.

What is Steph up to now? She recently decided that diet doesn't need to be limited to a label, and is finding a new definition of nutrition as a holistic nutrition coach. She has a book coming out next year that covers her four pillars: Eat nourishing foods, Strengthen your body Recharge your energy, and Get your mindset right . We barely scratched the surface of Steph's wheelhouse. As a business person and brand, I am inspired by the work she does.

Topics Discussed in the Podcast

• Importance of transparency and vulnerability online
• Why body type can make fitting into a sport feel hard
• How to focus on being healthy, not smaller
• Changing habits is about adding in healthier foods, not restriction
• How Steph grew comfortable and shifted her identity and business
• Steph's Four Key Pillars for Health

Listen Now Links * Harder to Kill Radio: Steph's podcast * StephGaudreau.com * Steph's Instagram

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Is your mind on overdrive? Are you exhausted? Is it hard to leave your email alone on nights and weekend? Don't worry, you're not alone. Office workers report a burnout rate of 40 percent in the United States and Canada. Physicians are closer to 50%. Burnout is not only attributed to the workplace; "keeping up with the joneses" and trying to be a "balanced" human who works more than full time, exercises regularly, eats healthy, sleeps 8 hours a night, has a family, and makes time for friends can seem overwhelming. In a society that champions the hustle and reveres people who seem to be doing it all, it's hard to feel a sense of ease when we aren't doing something productive. I was excited to dig into this conversation with burnout expert, previous podcast guest, and author Brad Stulberg because burnout is a regular part of the conversation amongst my peers and family. We wanted to get to the bottom of why we feel pressure to push ourselves so hard, how to actually define rest, why obsessive passion can be detrimental, and how to live more easeful lives.

Brad is the co-author of one of my favorite books, Peak Performance. which is specifically about avoiding burnout and elevating your game. Listen on our last episode and definitely get this book. I've read it a couple times! If you're not already familiar with Brad's writing on human performance in his regular column in Outside Magazine, or in publications like the New York Times, Thrive, Sports Illustrated, and more, you're missing out. He is my favorite person to follow on Twitter because he always has insightful and actionable information.

My favorite takeaway from today's episode was to define rest as the act of doing an activity without needing to progress.

Topics Discussed in the Podcast * how to tell if you're burnt out * why being an excitement junkie can kill you * difference between excitement and happiness * how do you define true rest * how to implement 3 key habits to foster happiness and human connection * harmonious vs obsessive passion * what to do if you constantly are seeking external validation

Listen Now Links * Brad Stulberg's Website * The Art of Living * Previous podcast with Brad and Steve on their book Peak Performance * Website: Peak Performance * Episode on Self Compassion with Dr. Kristin Neff * Brad's recent article on Outside about being Good over Great

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Meagan Duhamel is the perfect blend of power, poise, flexibility, and grace on the ice. As a figure skater since the age of 3, her entire life has been dedicated to being a hard working and multi-faceted athlete. With parter Eric Radford, she is a 2x Olympian. She won a gold medal this year in the team event and a bronze in the pairs event. In 2014, they won a silver medal in the team event. She and Eric are also 2x World Champions amd Meagan has been the Canadian National Champion 7x. And that's just the tip of the iceberg of her impressive accolades. I first met Meagan just 2 weeks ago on an athlete panel at the Toronto VegFest. I loved her inspiring attitude and stories about how changing her diet 10 years ago changed the trajectory of her career. This is a fascinating podcast episode going into the mental and emotional aspect of figure skating, discussion about how Meagan's best performances coincided in the highest pressure environments, and also about her plant-based diet and the food they feed athletes at the Olympics (like there's a 24 hour McDonald's!).

Topics Discussed in the Podcast * Body acceptance and growing up as a figure skater * How Meagan handles the pressure of performance * Pair skating vs individual skating * Mental toughness and being able to move on from mistakes * How Meagan views competition * Why Meagan decided to change her diet * Eating plant-based at the Olympics * Meagan's nutrition tips for athletes * What retirement from competition looks like

Listen Now Links * Meagan's Instagram * Meagan Duhamel's website: Lutzofgreens.com

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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I was stoked when the Toronto VegFest invited me to speak at their even this year.  It's the biggest VegFest with over 40,000 people over 3 days, tons of inspiring people, and great vendors. I made some new friends!  In addition to my keynote, I sat on an athlete panel with some very cool people like John Lewis, Meagan Duhamel (on the show next week), and Ann-Marie Campbell.  

My talk is about my story making changes in my career, moving to Canada, making changes to my diet and how you can make positive changes in your life too. I also have a section on plant-based performance as an athlete, followed by how to be inclusive. I hope you enjoy it! 

Want to join our free facebook group - Plant Powered Tribe?

Also, I have a Plant Powered Tribe Instagram where I post funny memes and daily photos. 

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Imagine having a career with massive success. In just 4 years of racing, you become a 4x USA National champion sporting the stars and bars cycling kit everywhere you go. You are a force on a bike and even perform at the highest level across multiple disciplines of cycling. Meet Rose Grant. In 2012, she start racing in the Pro field. After a pregnancy test, she had to put racing on a short pause to have her daughter, Layla. But pregnancy or having an infant didn't stop Rose from chasing her goals. Balancing a family and pushing her limits on the bike, Rose Grant's remarkable ascent in the sport had just begun. Winning her first Marathon Nationals in 2014 was the beginning of a rein of power in the endurance scene. She won Nationals each year consecutively, and signed on with a team that offered her great support.

But as it happens, the trip on Cloud Nine came crashing down as she had a crash that snapped her ACL and tore her MCL. Rose was relegated to her couch and slowly trained back to form on an indoor trainer. Her comeback was impressive, winning races as soon as she was back on dirt. After an incredible year of racing, reality struck again. This time, a crash dislocated her shoulder. Patient, tenacious and hard-working, Rose continued to win huge races in a shoulder brace. She took winter to rehab her shoulder and in 2018, raced the Pan Am Games early in the season. Unfortunately, her shoulder wasn't ready and she had another devastating crash, breaking her fibula and putting her out for the beginning of the season she has worked so hard for. To make matters more emotional, Rose was faced with a decision: continue trying to race with a bad shoulder, or sit out the rest of her season and have shoulder surgery. She chose the latter.

This is a powerful episode about the darkness of injury as an athlete, how to overcome setbacks in your life, how Rose manages being an athlete mom and racing at the highest level, and so much more.

Topics Discussed in the Podcast * Rose's background growing up * Her approach to being a pregnant athlete * How she got back to racing after having a baby * Rose Grant's ascent to becoming National Champion * Rose Grant's team: Stan's Pivot Presented by Maxxis * The injuries Rose has overcome in the last couple of years * How to emotionally cope with huge disappointments

Listen Now Links * Rose Grant's Instagram * Rose Grant's website * Recore Fitness for post-partum and pregnant moms

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Dr. Joel Kahn is a mover and shaker. He is known as “America’s Healthy Heart Doc”, a title given to him by Reader’s Digest Magazine He is a holistic cardiologist with his own clinic based in Detroit (Kahn Center for Cardiac Longevity) which he founded because hospitals do not have a high enough standard for taking care of patients. A lot of hospitals have notably unhealthy food, and food is one of the most powerful medicines we put in our bodies. He has treated thousands of heart attack patients with diet and lifestyle. He has also written 5 books and over 100 research papers. He also opened 2 restaurants "Green Space Cafe" and 1 food truck that all serve healthy, whole foods plant-based meals. I actually ate at the food truck he owns in Austin on my last trip there and only after eating there did I discover he was the founder! He regularly speaks on shows like The Doctors and Dr. Oz and is often pitted against Keto and Paleo experts.

Dr. Kahn is inspiring with his how he applies his energy to help people find optimal health across his multiple businesses. He is also very active on his instagram account.

Topics Discussed in the Podcast * how he changed his diet by accident as a teenager * what is credible information * does fasting work? * tips for changing your diet to plant-based * resources for getting started on a whole foods, plant-based diet * why keto is bad for you

Listen Now Links * Dr. Joel Kahn's Instagram * Dr Kahn's Website

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What does your closet look like? Is it meticulously organized or is there stuff everywhere? Greg McKeown loves using this analogy to describe how we organize our priorities and tasks in our mind. Most of us go through life stretched too thin. With all of the inputs between work, email, social media, and our social lives, there never seems to be enough time in the day. We are bombarded with notifications, images of things we feel like we should be doing, and we take on way too much. Sound familiar? It strikes a chord with me! Greg is the author of the NYT BestSeller, Essentialism. He writes, teaches, and lectures around the world to help people choose what they should be prioritizing in life and how to develop the mindset of an Essentialist. He has appeared on the Steve Harvey Show and has spoken at Apple, Google, Salesforce, Facebook and more. What is an Essentialist? Essentialists have the mindset of "less but better" over trying to be everything of everyone. Essentialists focus on only doing tasks that only relate to their highest contribution instead of constantly trying to do it all. How do we begin to say no to the seemingly infinite things we should be doing? How do we begin to eliminate the anxiety of not doing enough, create free space to be creative and play, and reduce our feelings of overwhelm? In this podcast episode, you'll learn what the actual mindset of an essentialist is (versus just going through the motions of doing less), how to say no, and the reality of trade-offs.

"If you don't prioritize your life, someone else will."

Topics Discussed in the Podcast * why we feel the pressure to say yes to everything * how our mind and to-do list are like a messy closet * how to define our priority * JOMO: Joy in missing out * the power of journaling * establishing an upper bound rule to win for the long run

Listen Now Links * Greg's book: Essentialism * Marie Kondo's Life Changing Magic of Tidying Up * Greg McKeown's website * The Tail End by Tim Urban

                   Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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John Salley is a true champion: with a 15-year career in the NBA and 4 Championship titles on 3 different teams, he has accomplished a great deal in his athletic career. What makes John Salley tick? What does he stand for now? He started down a path of wellness at the age of 27. Over time, he transitioned to a plant-based diet and found a huge advantage with his fitness, health and performance. Not only that, he attributes his diet to better mental clarity both in the game and in his businesses. John retired from basketball at the age 36, but that was only the beginning of a new chapter. He is a father to vegan children, and is an actor, entrepreneur, talk show host, philanthropist, wellness advocate. He thinks that striving to always be better, to grow, and to have high standards for yourself and your family is what makes you a champion in life. In this episode, we talk about what he learned about teamwork and how that can be applied in business, his journey to wellness and being a vegan, his views on how powerful and important it is to adopt both a vegan diet and lifestyle, raising vegan children, and the tools John uses to stay fit, healthy and feeling strong at the age of 54.

Topics Discussed in the Podcast * John Salley's thoughts on cannabis * the best lesson from playing on Championship teams * John Salley's journey of transitioning his diet to plant-based, starting at age 27 * Supplements John uses * John Salley and Masculinity * What it was like to retire from basketball * The key to building a good team as an entrepreneur * Skeptical about a vegan diet? John Salley's opinion * John Salley's daily workout routine

Listen Now Links * John Salley's website * John Salley's Instagram * John Salley's Twitter * John's Facebook

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Kathy Freston has been on a path of wellness and helping people make positive changes to their lives for decades. She is 4x New York Times Best-Seller and Wellness Activist writing books like Clean Protein, The Lean, and Quantum Wellness. In fact, she is the author of 8 books from relationships, to ditching perfectionism, to the future of protein. Kathy's impact has gone far and wide, appearing twice on he Oprah Winfrey Show, as well as other national shows like Ellen, The Dr. Oz Show, The View, Good Morning America, and Charlie Rose. She even inspired Oprah and her entire staff of 378 people to go vegan for 21 days! What I love about Kathy is her approach to making positive change. She's all about progress over perfection and helping people lean in to new habits. In today's show, you'll learn how to crowd out bad habits, how to be more gentle with yourself (especially if you make a mistake), what a healthy lifestyle looks like, and about the future of protein.

Topics Discussed in the Podcast * The beginnings of Kathy's wellness journey * how to change your diet without judgement * why crowding out bad habits is better than cutting out * what a healthy lifestyle looks like * Kathy's pillars of wellness * Her latest book, Clean Protein * what it's like to go on Oprah

Listen Now Links * Kathy Freston's website * Kathy Freston's instagram * Kathy's book, Clean Protein * A list of Kathy's 8 books * Kathy's interviews on Oprah

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Is there good mountain biking in Poland?

Turns out the answer is YES! The Sudety Challenge is one of the longest standing stage races in Europe. The 6 day stage race takes place along the Poland and Czech Republic border. Each day boasts over 6,000' of climbing on forest roads and technical singletrack. There was even some soul-crushing hike a bikes! I was able to dominate the race with 6 wins/6 days. I even won a timed descent ahead of ALL the men, including the pro men. It was a nice surprise because my training going into the event was sub-par from burnout, taking on too many projects, and being sick.

I didn't know what to expect with this race. I was told that it had great trails, but I have had mixed opinions about stage races in Europe due to insane course traffic or very little singletrack. Most stages outside North America are heavy on the dirt road riding and light on the fun trails.

Poland was A BLAST! The right balance of people on trails and people were courteous on singletrack. The climbs were SO hard. My climbing wasn't where I wanted it to be due to lack of training. I got passed by so many men on the climbs and it was frustrating. The best part was being able to make up the time in almost every case on the descents! In Poland, the trails go straight up and straight down.

The race had 3 race villages, all with 8000 people or less. We really got the authentic rural Poland experience!

| This podcast episode I recorded with Matt goes into the details of the race in terms of both my experience and also Matt. We talk about traveling in Czech Republic and Poland, what it was like in Krakow and Prague, and some history of the area. |

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Topics Discussed in the Podcast * Why we chose to go to Poland * Road tripping in Poland/Czech Republic * The experience of racing the Sudety Challenge * Is there good mountain biking in Poland? * How to put the ego away and have more self compassion * travel in Krakow and Prague * Impressions of visiting Auschwitz

Listen Now Links * Sudety Challenge website * My bike set-up, nutrition plan, and what I carried in the race

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Heather Laptalo has four rods in her back that currently fuse 85% of her spine and is classified as 20% disabled. She is missing 40% of her lung capacity. Despite doctors telling her that her athlete days are over, she has hiked Everest Base Camp, ran multiple marathons including Boston, and went to university on a full ride cross-country running scholarship. Can't is not in her vocabulary.

By the time Heather was 10 years old, she was forced to sleep in a heavy metal brace. It was a cage she couldn't escape without the help of her parents. During the day, she ran free as a "normal" little girl. By by the age of 13, the surgeries started because her spine was growing crooked. Alienated from her friends for being different, she trudged on through high school with the dream of becoming a professional soccer player. By her senior year, she had another series of surgeries. This time became too much to bear. The doctors told her she could never run or play soccer again.

Drowning in a sea of depression and self-pity wasn't on Heather's agenda, so she started walking. Then running. Then running...fast. Her mantra of "You got this" has pushed her to beat all odds. Now her doctors say she is a miracle. Heather just says, "I'm not a miracle... whatever you believe you are or what you want to be, you can do it. It doesn't matter what physical limitations you think you may have."

Topics Discussed in the Podcast * Growing up with surgeries, being called "deformed", and a spine growing crooked * How Heather proved her doctors wrong * how to cope with limits placed on us by others (or even ourselves) * running's influence on heather's life (she was told she'd never run again) * how heather manages chronic pain and perception of pain * power of gratitude in heather's life * what to do if you find yourself saying "I can't"

Links * Heather Laptalo's Instagram * Heather Laptalo's website * Heather's article in SHAPE

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion’s Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren’t the kind you’d put on your pizza. They are used like you would an herb. I’m enjoying the Chaga Mushroom Elixir Mix the most right now!

I’m excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Dr. Goldhamer is a pioneer in treating lifestyle diseases. He is the co-author of the book, The Pleasure Trap, founder of the ground-breaking medical facility, True North Health Center and has been the instigator and investigator of some incredible studies showing water fasting's effectiveness in treating hypertension. He has treated thousands of patients with type 2 diabetes, heart disease, hypertension and more.

I was really interested to learn more about the True North Health Center in California because of the success stories. It's probably one of the most important resources on this podcast because anyone can go there to get healthier and see results. Whether you already eat a plant-based diet and want to optimize what you're already doing to stage 3 hypertension or perhaps you need to lose over 100lbs, True North is ready to accommodate everyone. The staff at TrueNorth Health Center includes medical doctors, osteopaths, chiropractors, naturopaths, psychologists, research scientists, and other health professionals. While they treat with food, they are the world's largest center for medically supervised water fasting.

Dr. Goldhamer tells it like it is. In this very authentic conversation, you'll learn about fasting and if it's worth all the hype, the three culprits that are keeping us sick and fat, learn more about the True North Health Center, and simply hear some entertaining yet direct no-BS comments on bad habits.

Topics Discussed in the Podcast * What inspired the book, The Pleasure Trap * The 3 culprits that keep us sick and fat * True North Health Center + Protocols * Dr. Goldhamer's view on water fasting and intermittent fasting * Medically supervised water fasting curing hypertension * The truth about our bad habits * Is caffeine okay?

Listen Now Links * True North Health Center * The Pleasure Trap book * Study: Medically Supervised Water Fasting in the Treatment of Water Tension * Other Interviews to Watch: True North TV * Previous podcast with Chef AJ

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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In order to transform, we have to figure out who we really are and what we want. It's not always easy to figure that out. Sometimes we have to know what questions to ask ourselves and understand the reason behind our intentions. For Bryan Falchuk, the fog lifted when his wife nearly died. Battling with obesity and anxiety for the first part of his life, Bryan struggled to show up every day as the person he wanted to be. After his wife's brush with death, he was reunited with his purpose. From that moment, a metamorphosis took place with finally losing weight and keeping it off and also taking a new direction in his life. One of his life goals is to teach people how to overcome challenges and achieve their goals.

Bryan is an executive coach, public speaker, C-level executive and best-selling author of Do a Day, in which he outlines his approach to create change. Using Do A Day, Bryan was able to break from this pattern to live a life of consistent, unending health and wellness, and works to share what he’s learned with others seeking a happier, more complete existence. His approach is easy to understand and implement.

Bryan’s work has appeared in many major publications like the LA Times, Chicago Tribune, Baltimore Sun, Inc. Magazine and more, and he has been featured as a guest on over 100 podcasts and radio shows. He has also shared his message across many stages, including multiple TEDx events.

Topics Discussed in the Podcast * Intentional Imbalance * What motivated Bryan to make changes that stuck in his life * How to focus on being better instead of perfect * how to get off a destructive, self-sabotaging path * how to stick to your goals * Bryan's book, Do A Day * Who inspires Bryan * Bryan's vegan diet

Listen Now Links * Bryan's Twitter * Bryan's website: Do a Day + book discount * Bryan's Do a Day TEDx Talk * Podcast with Aaron Keith Hawkins

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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I'm really excited about today's guest, Dr. Water Staiano. After reading Alex Hutchinson's book Endure and doing a little bit of my own research about mental fatigue and performance, I needed to know more. Personally, this year I have been struggling with fatigue despite one of my lowest training loads. I learned it was due to the mental fatigue of all the other inputs and projects I take on. Rest also means resting your brain. But what actually constitutes resting your body AND your mind? How do you know if your fatigue is from the body or from the mind? Dr. Staiano and I got to the bottom of a lot of my questions. The most exciting part is that the research in mental fatigue is still pretty young and in the next several years, there will be a lot of great tools we can use!

Dr. Staiano has spent nearly 20 years in sport science and performance. Working in many research labs around the globe, he has worked closely and created long-lasting collaborations with several sport institutions. Dr. Walter has supported and advised a number of coaches, military personnel and elite athletes preparing for world championship events and the Olympic Games.

Dr. Staiano's research in the last few years has been highly ranked for its innovative elements and multidisciplinary approach as well as for its strong impact on elite sport performance. His passion is integrating evidence-based and experience-based domains, and it has been a successful formula. With the sole purpose to help athletes go beyond their limits and capabilities, he has been wearing many “hats”: physiologist, psychologist, neuroscientist, and coach and sport consultant providing an almost unlimited perspective. Topics Discussed in the Podcast * What is mental fatigue * Biomarkers of fatigue/how to know if you are tired * How do you train your brain? * Does brain training affect athletic performance * Mindfulness protocols for brain training and mental endurance * how to rest your mind * perception of effort vs pain * how to use heat acclimatization to prepare for your next event

Listen Now Links * Dr. Staiano's LinkedIn * Walter Staiano on Twitter * Podcast episode I recorded with Alex Hutchinson

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Larissa Connors might be the most stoked and energetic person you've ever seen. Every photo I see of Larissa has her rocking her infectious grin. Seriously, google her and look at the images! What puts that cheshire cat grin on her face? Mountain biking.

Larissa is an ultra endurance mountain bike racer for Sho-Air cycling group and Felt bicycles. Larissa is rad- she has won every 100 miler she has ever raced including the Leadville 100. On top off her stellar fitness, she is a full time high school Algebra teacher who gets an insane amount of riding in each month from an awesome bike commute and coaches the Laguna Beach Interscholastic mtb team. She is addicted to pushing herself to ride further, higher and harder every minute of every day (much to her CTS coach's dismay). She is racing 5 100 mile mountain bike races in a row (yeah, ever week!) In addition to winning, Larissa's main goals in cycling are to make every day the best day possible, to inspire stoke, and to spread the gospel of mountain biking far and wide. If just one person finds the joy of sailing down a trail, over rocks and roots, in the woods on a Felt Edict, then her career will be deemed a success!

"What matters is that I focus on lifting others up, having a great time riding bikes, and spreading stoke." - Larissa Connors

Topics Discussed in the Podcast * Larissa' background and her transition to endurance racing * What Larissa loves about being a teacher * How she deals with disappointment * What her #anotherbestday means to her * How she stays motivated * How much Larissa Connors trains (it's crazy!) * Her one non-negotiable * Larissa Connors race strategy (and it worked to win Leadville 100!)

Listen Now Links * Larissa's Instagram * Larissa's website * Larissa's most popular blog post * Mentioned in outtro: "Why Am I So Tired" blog post from Four Sigmatic

Up Your Game with Four Sigmatic: Four Sigmatic offers medicinal mushroom coffees, hot cacaos and elixir products. Some mushrooms have incredible health-promoting benefits like helping with sleep, immunity, energy management, and focus. In fact, did you know that Lion's Mane has been used by Buddhist Monks in meditation practice? These are not psychedelic mushrooms and they aren't the kind you'd put on your pizza. They are used like you would an herb. I'm enjoying the Chaga Mushroom Elixir Mix the most right now!

I'm excited about using adaptogenic mushrooms as part of my overall health strategy and recovery process.

Try Four Sigmatic Mushroom Elixirs and Coffees!

15% off with Four Sigmatic Discount Code: SonyaLooney

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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How much sleep do we actually need? What is the best way to fall asleep? How do you deal with jet lag? Today's jam-packed episode is about everything sleep related. I had the luxury of talking to a sleep expert, Dr. Amy Bender.

Dr. Bender is currently the Clinical Program Director of Athlete Services at Centre for Sleep and Human Performance and is also an Adjunct Assistant Professor of Kinesiology at University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance. She has developed sleep intervention protocols for numerous Canadian National Teams. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a handful of volcanoes, completed an Ironman in 2009, and currently runs around chasing her 3 children who are all 5 and under.

I hope you enjoy all the great information in this episode and that it helps you sleep better and recover faster!

Topics Discussed in the Podcast * Sleep cycles, circadian rhythms * how much sleep do you need, can you bank sleep, are naps helpful? * sleep needs for athletes * sleep and recovery for athletes * cortisol, adenosine, caffeine * sleep hygeine * how to manage sleep when you have kids * how to adapt to jet lag and get on a sleep schedule * tips for falling asleep * ideal bedtime

Listen Now Links * Amy's instagram * Link to Athlete Sleep Screening Questionairre * Centre for Sleep - Calgary

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

Shop my products!

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How much sleep do we actually need? What is the best way to fall asleep? How do you deal with jet lag? Today's jam-packed episode is about everything sleep related. I had the luxury of talking to a sleep expert, Dr. Amy Bender.

Dr. Bender is currently the Clinical Program Director of Athlete Services at Centre for Sleep and Human Performance and is also an Adjunct Assistant Professor of Kinesiology at University of Calgary. She received her PhD and Master of Science degrees in Experimental Psychology from Washington State University specializing in sleep EEG. Her current research focuses on the relationship of sleep and recovery on athletic performance. She has developed sleep intervention protocols for numerous Canadian National Teams. Her research interests stem from being an athlete herself; she is a Hall of Fame basketball player, has summited a handful of volcanoes, completed an Ironman in 2009, and currently runs around chasing her 3 children who are all 5 and under.

I hope you enjoy all the great information in this episode and that it helps you sleep better and recover faster!

Topics Discussed in the Podcast * Sleep cycles, circadian rhythms * how much sleep do you need, can you bank sleep, are naps helpful? * sleep needs for athletes * sleep and recovery for athletes * cortisol, adenosine, caffeine * sleep hygeine * how to manage sleep when you have kids * how to adapt to jet lag and get on a sleep schedule * tips for falling asleep * ideal bedtime

Listen Now Links * Amy's instagram * Link to Athlete Sleep Screening Questionairre * Centre for Sleep - Calgary

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

Crowdfunding on Patreon – thank you!

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Staying healthy while traveling can be a challenge. It requires a lot of advanced planning but is doable. I spend about 60-70% of my time traveling and have my routine and my go-tos. As a plant-based athlete, travel can be one of the biggest hurdles to overcome but if you have a plan, it's easy!

In this show, I talk about my favorite go-to restaurants for plant-based, the extra things I pack to set me up for success eating plant-based while I travel, tips and tricks for the plane to stay healthy and feel grounded, and more! I'd love to hear your comments and feedback on YOUR travel tips too!

Topics Discussed in the Podcast * how to prep for travel * how to travel on the airplane with your bike * how to deal with travel and anxiety with flying * what to bring in your suitcase and carry-on if you want to eat healthy or plant-based * airport restaurants great for plant-based eaters * ordering food at restaurants * apps for healthy eating * some of my favorite travel products

Listen Now Links * HappyCow * My travel pack list * Air Vegan App * FOLLOW my Plant Powered Tribe Instagram Account

                   Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Margaux Khoury is the founder and CEO of one of the most popular organic, natural, cruelty-free deodorants, “The Best Deodorant In The World”, a company she started out of her kitchen. After getting to know Margaux and her company, I learned that its mission isn't just to keep you from being stinky! There's so much more to her business. First, making an environmental impact through using responsible ingredients (they don't even use plastic with their packaging) is important. Second, they donate to water.org. For each jar of deodorant sold, it provides 1 year of clean drinking water for a child. I learned that 4,000 kids die every DAY from lack of water. And third, on the first day of every month they donate 100% of sales to their Animal Advocacy Partners.

We talked about a number of topics including how and why she started focusing on her health and the environment, places she has lived around the world, what "unschooling" her children means, how she balances the hustle of being a CEO and having 3 kids, and the importance of conscious capitalism.

Topics Discussed in the Podcast * Margaux's world travels * working with your spouse in your business * how to stay true to your mission when money is involved * Margaux's path to better health * vegan pregnancy * foods you should buy organic * story behind how she started her business * social consciousness * how to reduce plastic consumption * advice for changing your diet

Listen Now Links * The Best Deodorant in the World: Margaux's Company * Margaux's free book: Ultimate Guide to Organic Groceries

  Friend of the Podcast: Küat Racks                    Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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"When she shifted from competition to collaboration, all the women around her became radiant stars in a dark blue sky, each one striking and rising, without trying to outshine."

"The She Book" - Tanya Markul

We have all felt it - that heavy feeling of jealousy and envy; that feeling that you aren't enough compared to someone else. Comparison is something that we can't help feel as human beings, but it also can make us feel like we are not enough. What if instead of feeling threatened by someone else's looks or success, you could actually help each other be better?

There's actually a book I've been reading called "Big Potential" by one of my favorite authors, Shawn Achor. It's about how our success is amplified by the success of those around us making it imperative to be aware of who we are spending our time with.

Collaboration over competition is something I think about a lot. Even in my races as a competitive athlete, my competitors actually make me better. It's all how you choose to look at it. I stumbled across an amazing woman on the internet named Cat Canada who has a website called Ladies Aloud. I loved it because it was about empowering other women. If you aren't a woman, you'll still get a lot out of this episode. Cat wanted to create an environment where women could support one another and help each other in meaningful ways. It sets the tone for every other interaction. On Ladies Aloud, there are inspiring stories, articles on conscious living, and a hub to find events.

I love this podcast guest because we talked about what it means to be feminine in this day and age and how we can be more supportive of one another instead of threatened. I think this conversation is interesting because Cat played soccer at a very high level for most of her life on a team of women and that dynamic seems to have inspired her along this path.

I love this quote from Cat "The well of success is endlessly abundant; one woman’s success does not threaten your own!" She says, "amplifying other women is at the heart of everything we do."

As a side note, what can you do to help amplify people in your life?

Power, friendship, and connection are built upon vulnerability. So let's get into this juicy episode with Cat Canada

Topics Discussed in the Podcast * how and why Cat started Ladies Aloud * defining a new wave of feminism * why it's okay to not have answers * Cat's experience as a female athlete * when is competition healthy and how to be happy for your competitors * discussion around body image * writing for Ladies Aloud

Links * Ladies Aloud

  Friend of the Podcast: Küat Racks                    Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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The decisions that we make can alter the trajectory of our lives... and even our survival. Dan and Sheanne Moskaluk had a first hand account of the life altering changes that occur when you eat a plant-based diet. Sheanne was 300 pounds and only discovered elmiinating all animal products by accident. Her son wanted to get into body building and the clerk at the health foods store encouraged Sheanne to do more research into the Whey Protein she was about to give to her teenage son. With an inquisitive mine and voracious appetite for reading and information, Sheanne learned about the negative health, environment, and animal cruelty consequences of eating dairy that stemmed to all animal products. After losing 130 pounds, her relationship with Dan changed as well as how she viewed herself and what was possible. Their family ate more plant-based meals and everyone felt and looked healthier.

Life was better and cruising along a positive trajectory when the unthinkable happened.

One morning in 203, Dan woke up with abdomen pain and wrote it off as a kidney stone. After a doctor visit, life stood still. He had stage IV renal cancer with a 95% chance of death. He was terminal with very little chance of survival and couldn't even be treated with radiation or chemotherapy. The tumor had been growing for what was estimated at 15-20 years. As a hail mary, he tried a very invasive and fatiguing immunotherapy treatment. Instead of treating the problem, it attacked his liver and nearly killed him.

Adopting a whole foods, plant-based diet nursed him back to health. It's been 5 years since his diagnosis and he is healthier than ever.

I can't wait for you to hear this story from these amazing people. They have also been featured in the documentary, Eating You Alive. My husband, Matt joined us for this in-person recording. I hope you enjoy this riveting exchange and feel inspired to eat more plants after listening to it!

Topics Discussed in the Podcast * Sheanne's journey losing 130 pounds * danger of normalizing obesity * Dan's experience being diagnosed with cancer * Medical system's response to Dan's experience * Immunotherapy for Stage IV cancer * Dan's recovery with plant-based nutrition * their work as activists

Listen Now Links * Recipes: Eating You Alive * Indian Rock Vegans Instagram * Indian Rock Facebook

  Friend of the Podcast: Küat Racks                    Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Today's show is a solo round with yours truly! The month of May was a whirlwind with travel and races, but I wanted to slow down for a few minutes and tell you all about my experience traveling and racing my mountain bike in Japan! I traveled in Tokyo and Nagano and also won the biggest endurance race in Japan - the Otaki 100km!

I have two other blog posts I'm working on about my experience with tons of photos, but I wanted to share my adventure travel experience in Japan via audio!

Topics Discussed in the Podcast * how/why I decided to race in Japan * Yuki Ikeda * the cultural aspects about Japan that stood out to me * a short story about racing the Otaki 100 * my favorite things about Japan * the plant-based Japanese food

Listen Now Links * Podcast episode about last year's Transsylvania Epic

  Friend of the Podcast: Küat Racks                    Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What if you could do something about your diabetes or even reverse it? There have been some many, many real life stories of people switching to a low fat plant-based diet and seeing incredible results with not only Type 2 Diabetes, but also Type 1 and Type 1.5. Weight loss is one strategy for managing diabetes and plant-based diets are nutrient dense without packing on excess unhealthy calories. That means you don't have to eat small portion sizes if you are eating whole foods, plant-based meals. Also, the studies show that a diet high in carbohydrates (as long as they are whole foods, NOT from refined sources) helps with diabetes as well. Interestingly enough, cardiovascular disease is what kills most diabetics (just like everyone else) and plant-based diets are highly effective and preventing and reversing heart disease as well.

Today's guests are awesome- Cyrus Khambatta, PhD and Robby Barbaro are the founders of MasteringDiabetes.org. They offer a successful coaching program for people with all forms of diabetes including pre-diabetes to help increase insulin sensitivity, get your best A1C, and improve overall health and longevity. As athletes themselves, both living with Type 1 Diabetes, they have scoured through 85 years of research and are experts. They also have a closed facebook group as part of their online coaching practice. I love their website because it's jam-packed with information and even recipes. My friend and former podcast guest, Brenda Davis recommended them to me. Brenda is one of the world's leading dieticians, specifically in plant-based diets and treating diabetes.

Topics Discussed in the Podcast * Robby and Cyrus' individual stories of how they found plant-based diets and how it helped their Type 1 Diabetes * Diabetes explained: insulin sensitivity, blood glucose, different types and what they mean * Does a keto diet help diabetes? * Are Carbs bad for diabetics? * Stategies for diet * why and how plant-based diets work for diabetes * their awesome coaching program * Can you reverse pre-diabetes and type 2 diabetes? * how exercise helps diabetes

Listen Now Links * Mastering Diabetes Website * Check out their Podcast: Mastering Diabetes Audio Experience * Watch What the Health * Watch Forks Over Knives * Robby's Instagram * Cyrus' Instagram

  Friend of the Podcast: Küat Racks                    Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Isn't it fascinating how riding a bike can teach us so much about ourselves and about life? Blogger, Pro Enduro Racer, and YouTuber Syd Schulz has learned a lot of valuable lessons. Her blog is one of my favorites to read. From posts about mindfulness on the trail, to living in a van with her husband Macky, to her adventures around the world, Syd always has insightful and useful posts. You also may have seen her work published for CTS, REI, Bicycling, Runner's World and so much more! I wanted to invite Syd on the show because she and I think about a lot of similar topics. In this podcast episode, you'll learn why you should stop apologizing on rides, how to turn a bad ride into a good ride, hear about why we care so much about what other people think, and what it's really like to be a professional racer. We also talk about how it's sometimes hard to be happy with where you are right now and about what progression means in our sport. Syd and I also talked about how she and Macky make a living which is something people always love asking pro racers! Syd is incredibly down to earth, easy to talk to, and relatable. I hope you enjoy this episode with her, and don't forget to sign up for her newsletter to get weekly blog updates. I always look forward to it on Wednesdays!

Topics Discussed in the Podcast * Planning your life around races * Why we are so stuck on results and expectations * How to feel good about the times you finish mid-pack * Thoughts on feeling happy with where you are in life * Her mantra to stay present on the trail when she makes a mistake * Her journey as a blogger + power of vulnerability * Thoughts on saying "when I achieve this, I'll be this kind of person..." * how to stop apologizing on group rides * what progression actually looks like * Should you just push through fear? * How Syd and Macky make money as racers

Listen Now Links * Syd's Website * Syd's Instagram * Syd and Macky's YouTube Channel * Blog Post: How to stop apologizing * Blog Post: How to use mindfulness to turn a bad bike ride around * Blog Post: The Problem with Faking It Till You Make It

  Friend of the Podcast: Küat Racks                    Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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                    The Van

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Allegra Stein is all about moving the needle so that people take action on their ideas. She understands that it's scary and exciting to get started, so much so that she coined her own term "terrexcitifying!" Allegra loves the blank whiteboard- a place you can talk and write out your ideas to create continuity and clarity. She specializes in supporting women to get out of their own way to take action on their big idea, or even help them figure out what their next direction should be. Don't worry, if you're a guy, there's a lot of value in this show as her knowledge extends past gender ! Allegra herself has had an interesting life from traveling in Nepal to serving in the Peace Corps in Bulgaria to teaching science in New York. The path has lead her to coaching. We talk about the three tools she uses in her job (a mirror, a flashlight, and pom poms), how microactions lead to bigger actions, how to make a decision, and how to deal with overwhelm. Allegra has some brilliant metaphors to help you see the forest from the trees, to create more calmness in your day, and to give you more clarity amongst the superhighway of thoughts in our brain.

Topics Discussed in the Podcast * Mirror, Flashlight, and Pom Poms * life coach vs therapist * microaction * how to make a decision * travel * how to deal with overwhelm

Listen Now Links * Allegra's website * Allegra's instagram * MorningPages.com * The Artist's Way book

  Friend of the Podcast: Küat Racks       Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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What would it be like to lose $100 million +? How would you pick up the pieces and move on? Noah Kagan aka Rabbi Can't Lose aka the Taco Meister knows all about the ups and downs of start-ups, building solid businesses, the art of comedy (seriously, the dude is hilarious), and even a little bit about mountain biking. Noah is the Chief Sumo of Sumo.com (a domain he paid 1.5 million for), one of the most entertaining and motivating people I've ever spoken to, and is incredibly down to earth. I have a lot of respect and admiration for Noah, but after listening to many hours of him on both his podcast called Noah Kagan Presents as well as listening to him as a guest on other shows, I was even more inspired by his attitude, his down to earth vibe, and his commitment to always wanting to be better and challenging himself.

We had so much to talk about that I barely scratched the surface with questions I wanted to ask him. From working in a cubicle at Intel, to being one of the first employees at Facebook and Mint.com, to building an incredible 8 figure business at AppSumo and Sumo.com, Rabbi Can't Lose has accomplished a lot. Not only that, he is a very introspective and curious person who is a very good conversationist. On top of AppSumo, King Sumo and Sumo.com, Noah has his podcast (as I mentioned) and also has a very fun and super informative YouTube Channel about business and behaviors that I find fascinating. He is the author of one of my favorite blog on business and marketing - Okdork.com. In this show, you'll get to hear Noah's scorecard for success, Noah's relationship with money, a challenge for YOU to try, and we even talk about things like what it means to Noah to be Jewish and what Noah thinks about retirement.

Topics Discussed in the Podcast * Jewish * Should people retire? * Thoughts on losing 100 million dollars * Noah's relationship with money * how Noah defines success * coffee challenge * Prioritization of time for biz vs personal time

Listen Now Links * AppSumo and Sumo.com * Noah Kagan Presents Podcast * Noah Kagan's Twitter * Noah Kagan's Instagram * OKdork.com (sign up for his newsletter) * Noah Kagan's YouTube Channel * The Coffee Challenge * The book he mentioned: The Road Less Stupid by Keith J Cunningham * Book: 5 Dysfunctions of a Team by Patrick Lencioni

  Friend of the Podcast: Küat Racks                  Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  The Best Mountain Bike Vacation EVER! Join me in Bend, Oregon Oct 4-7

Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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Jim Murphy is one of the most inspiring people I know. We first met by coincidence when our paths crossed in the bicycle industry. Since then, I've looked to Jim as a mentor, a ride buddy, and most importantly, as a great friend. When he was diagnosed with cancer almost exactly 5 years ago, I was speechless that cancer had attacked my amazing friend. He started a blog about his experience and I distinctly remember his impactful words saying to his readers, "Do not tell me 'I'm Sorry.' I'm not sorry." His tenacity and passion for life were the key to how he dealt and beat esophageal cancer. He refused to let the diagnosis dictate his future, and he insisted on continuing to ride his bike and ski as a Ski Patroller, even while undergoing chemo and radiation. He even rode his bike to the treatments. But that's not all, Jim has lead an incredible life with a dynamite career. He has been the National Director of Sales and also has held Vice President of Sales for massive companies like Snapple, Red Bull, FRS, and Promax.

This episode is full of so much of Jim's wisdom and insight to his approach at life. He even said that if he had died at age 51 of cancer, he felt like he had lived a fulfilled life. There are so many great nuggets on how to lead a life with more purpose, his approach to fighting off cancer, his philosophy to growth and success including two key specific details on how has found success in business, and how giving back to his community brings him the most fulfillment of all. We also talk about how cycling specifically helped him in one of the most challenging times of his life and how important our attitude can be.

Topics Discussed in the Podcast * the keys to moving up in business (and in life!) * Jim's 2 key components to a high performance career * his attitude about cancer * he didn't think "why me?" or "what if" * how he lived day to day with the treatments * how cycling helped him stay positive * Jim's experience counseling others with cancer * the importance of support * his experience doing Ski Patrol at the South Korea Winter Olympics * his "un-retirement" * what his second chance looks like

Listen Now Links * Email Jim!

  Friend of the Podcast: Küat Racks       Join! Plant-Powered Tribe Facebook Group  Shop My Store – Moxy & Grit  Support the Show If you would like to support the growth my show, I’d love your contribution on. Patreon. The current production of this free show is primarily supported out of my own pocket and a small portion is covered through the donations on Patreon. With my Patreon page, you can donate directly to the show which will help me cover the costs and help it grow! Even 4 bucks a month- the cost of one coffee per month helps a LOT! Thanks, I really appreciate your support!

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